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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:

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Each week we have a Facebook question that we put to all our our teams, it is a great way to share experiences and tips ;o)




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. After your strength circuit, we start your walk/jog sets.

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

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

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

  5. Turnaround at half way on your watches.

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 Bed, Bath and Beyond, 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.  

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


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. 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. Also please wear a headlamp for the dark mornings.

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!

  • Remember the Introduction Seminar is this Sunday:
    Sunday 1 September
    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).

  • 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 every session for the strength circuit that we do at the beginning of each session (including Saturday's) and a headlamp for the dark mornings.

  • 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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