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Get up to Five - Week 1


WEEK 1 Newsletter

Get ready to get moving with the crew! 

Our team is really looking forward to the experience we are going to share with you over the next 8 weeks. 

Every Thursday afternoon you will receive a weekly newsletter which contains all the information for the following week's runs. These details include: Times and meeting points for the sessions, an educational component, a little bit of inspiration and any other specific information that you will need for that week.

At the beginning of each week, watch the weekly video with Coach Bevan. These weekly video meetings will give you an overview of what to focus on for the upcoming week at each stage of your 8 week 5km journey. 

Week 1 Video:

Each week we have a Extra Mile Runners Facebook question that we put to all of our groups - if you aren't in our Facebook group yet - do check it out, it is a good way to keep in the loop with what all of our groups are doing ;o).


  • Monday 22 October (Labour Day) 6.10am
    Meeting Point: North Hagley Park: Armagh St bridge in Hagley Park.

  • Wednesday 24 October, 6.10am
    Meeting Point: South Hagley Park: Netball Courts (hospital end). Click here



  • Saturday 27 October, 7.30am
    Meeting Point: Hansen Park, Opawa click here (off Hawford Road)
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be mindful of sharing the path with other users of the park.

  • Run around Hansen Park following the pathway anti-clockwise coming out to Ford Road.

  • Turn left and run up Ford Road to Fifield Terrace - the river is straight ahead. Turn right.

  • Follow Fifield Terrace all the way around (river on your left).

  • Turn around at half time on your watches and 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: Beginner, Intermediate, Advanced and Return (for those of our team who have done the programme before). We will cover the different levels within the programme at this Sunday's seminar. 

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

Also included in your programme is a comments area where you can add your daily comments about your training and a fridge checklist to print and tick off every session you complete. 

Strength Circuit

In Weeks 1-6 our coach will take you through a 20minute strength circuit at the beginning of your session. The exercises will be working the different areas of your body we use for running to help you engage the correct muscle groups.
Please bring a mat with you as some of the exercises are on the ground (you can buy inexpensive mats from the Warehouse or Bunnings).

Below is a video of the strength circuit exercises you will be doing at the beginning of each session in Weeks 1-3. In Weeks 4-6 we have a similar circuit but slightly condensed. 

Please take a look at the clip below to become familiar with them.  


How the Sessions Work

Roll Calls and On Time Starts: 
We always start on time, we don't wait!

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:
In Weeks 1-6 our coaches will take you through a strength circuit at the beginning of your session (see the video below of the exercise we lead you though). The circuit takes approx 20 minutes (please bring a mat or towel as there are some exercises are done on the ground). You will then do your walk/jog section.

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 in the same direction. For example if your total walk/jog time is 28 minutes, you will turn around at 14mins.

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

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!

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Android Phones: Interval Timer


Apple Phones: Intervals - Interval Timer

Key Bag:
We 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. 

During the weekday sessions we will take you through stretches at the end of your session then you are free to go. On Saturday sessions we have all our groups together finishing at different times so we ask that you do your own stretches and then you can head off and start your day!

Strength Circuit

This video shows you the exercises our coaches will be leading you through at the start of your Get up to Five sessions.

Remember the Introduction Seminar is this Sunday:

Sunday 21 October
Time: 1.00pm - 3.00pm
Venue: Studio 1, Les Mills, 203 Cashel Street click here for location
Parking: You can park in the Les Mills carpark. 
This seminar is purely informative, no need to bring your running shoes. 

We 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).

Please also give your registration plate number to reception if you park in the Les Mills carpark.

  • In this first week, if you can, try and allow a little bit of extra time to get to your session - just so you can figure out where to park and how long it will take you to get to your session.

  • Please bring a mat/yoga mat to each session for the strength circuit that we do at the beginning of each session (including Saturday's).

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

We've had so many people do Get up to Five over the years, we want to share some of their tips with you guys. 

Here's this weeks tip: 

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

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