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Get up to Five - Week 1 Return

 

WEEK 1 Newsletter

YOU ARE GOING TO THE NEXT LEVEL! 

Welcome back! We love that you are back with your team. Since you've done Get up to Five before your focus may have changed as you come back this time. For some of you it will be about going faster, for others it will be about getting more comfortable with continuous running, and for others it's just about keeping moving with your mates. 

Over the next 8 weeks we are aiming to help you take that next step forward in your growth. Bring it on! 


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MORNING GROUP

EVENING GROUP

BOTH GROUPS

Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.

  1. Run along pathway behind the tennis court to Memorial Ave. Turn left

  2. Run up Memorial Ave to Roydvale Ave, cross over using pedestrian crossing. Turn left and run up Roydvale Ave to Avonhead Rd. Turn right.

  3. Cross over where indicated and then take first left into Hawthornden Road.

  4. Run down Hawthornden Road until your turnaround time. Reverse the course back to the start/finish.

Saturday's Course: Click on image to enlarge


Download your Programme

Morning Programme: 
Download the programme (.xlsx file)
Download the programme (pdf file)

Evening Programme
Download the programme (.xlsx file)
Download the programme (.pdf file)

There are 4 different levels you can choose from, as you have done the programme before you will be likely to be looking at the Advanced or Return programme. We have specifically designed the 'Return' programme for you guys, this programme starts with a lot more continuous running and by the end of the programme you will have run 8k and you'll be doing a little bit of faster running as well.

The last run of this programme will be your 5km run day. The idea is that you will improve your run from your previous final 5km. By the end of this programme you will be ready for Club10k. 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

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REminder of How the Sessions Work

Roll Calls: 
Weekday sessions: When you arrive, please "check in" with the coach taking the "Get up to Five" Roll Call.

Saturday sessions: When you arrive please tick yourself off the paper roll call which will be on a table at the session. 

Strength Circuit:
We do the strength circuit in Weeks 1-6. It will change in Weeks 4-6 where it will be slightly condensed and more power work. As normal, our coaches will take you through the strength circuit at the beginning of your session. Remember to please bring a mat with you. Please take a look at the video below to remind yourself of the exercises.

Walk/Jog Section: 
All of your sessions are 'out and back' runs. On your programme the "turnaround time" is stated for each session, you will run in one direction for that time then turnaround and come back.

It's important that you remember to bring a watch (and one that you can see!) to every run.

Apps
There are several Apps that you can use to programme your sets into your smartphone and it will beep (or talk to you) when you need to start your walk/jog sets. These Apps are free to download and make life a lot easier!

Android Phones: Interval Timer
Download

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Apple Phones: Intervals - Interval Timer
Download

 

Key Bag:
As normal, we will have a key bag for your car keys and will look after these for you during the session. Any other gear that you bring is your responsibility, we haven't had anything go missing yet (touch wood!) but just so you are aware. 

Headlamps:
Please bring a headlamp with you to each session, the mornings and evenings are very dark now - so you can see but also be seen!

Stretches:
We will take you through stretches at the end of your session then you are free to go!


Strength Circuit Video


  • Remember, if you haven’t been with the group for a while and feel like you need a reminder, the Introduction Seminar is this Sunday:

    Sunday 12 May
    Time: 12.15pm - 1.15pm
    Venue: Studio 1, Les Mills, 203 Cashel Street 
    Parking: There is free parking around Latimer Square and on Cashel Street. Being Sunday, it is quite quiet in this part of town. If you are a Les Mills member you can park in the carpark.
    What to Bring: Photo ID (for Health and Safety - see below)
    This session is purely informative, no need to bring your running shoes ;o)

Jo will meet you in the Les Mills reception. We need you to read over and sign a Health and Safety form from Les Mills, so if you can arrive 10-15mins early, we can get that covered off before we direct you up to Studio 1. Please bring photo ID with you, either your drivers licence or passport (if you are a Les Mills member - your membership card is fine).

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.

  • We have a lot of new faces joining us and they are nervous - as you are an Extra Mile Runner and you know what we are all about, please give them a lovely welcome ;o)


'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan


 
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