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Get up to Five - Week 2


WEEK 2 Newsletter

Look at you go!

Week 1 just about down and we have had a lot of feedback from you guys saying how much you are enjoying the sessions, there are a few sore muscles around - light self massage can help and then light stretching is important. Remember to run your own run and try not to keep up with anyone else..this is about you.

The coaches have been saying what a great group we have and how you are really up to the challenge. We are looking forward to watching your development progress each week.


Watch your Week 2 Meeting with Coach Bevan:




  • Saturday 14 September 7.30am
    Meeting Point: Centennial Park (Pioneer Stadium), Cnr Lyttelton and Rose Sts
    Run Route: Click here
    (This map is for all our groups, you will do a portion of it)

    Course Description:
    All roads are open, please run on the footpath at all times and abide by the pedestrian road rules 100%. Your safety is your own responsibility.

  • We start by running up Lyttelton Street to Sparks Road, Turn left. Run along Sparks Road until the pathway that runs behind Centennial Park.

  • Run along this pathway, coming out onto Rose Street. Cross over where we indicate with cones and turn right up to Hoonhay Road. Turn left.

  • Run up Hoonhay Road to Cashmere Road. Turn left.

  • Turnaround at half way on your watches.
    There will be a 2.5km marker out for those of our team doing the Return programme (running 5km) on Cashmere Road.

  • This is an out and back course, reverse the course on your return.

Saturday Course Image: Click image to enlarge


Core Blimey!

Strengthening your core will allow your body to efficiently transfer force from the lower body to the upper body and back and ensure that any force you exert to move your body forward isn't wasted in moving your body sideways.

A strong core allows you to keep optimal body alignment for running and this reduces fatigue (good form usually takes less energy than bad form).

We've put together a workout that you can do at home by yourself. This is a continuous superset where you do every exercise non stop. 

Beginner: 1 x 10 of every exercise twice through.  Hold the hover for 30-40sec.
Intermediate and Advanced: 1 x 15-20 of every exercise twice through. Hold the hover for 40-60sec.

Click to enlarge
  • Standard Crunch - Pull your belly button towards your spine and flatten your lower back against the floor. Slowly contract your abdominals, bringing your shoulder blades about one or two inches off the floor. Exhale as you come up and keep your neck straight and your chin up. Slowly lower back down.

  • Side Plank Dips - Keep your body in a straight line (one plane) and keep the movement smooth and slow. From the straight side position slowly lower your hips down and back up. Your hips should just touch (but not rest on!) the ground. Do this exercise on both sides.

  • Lower Back Extensions - Lie down on a mat or carpet with your stomach to the floor. Slowly raise yourself up from your torso (using your lower back muslces) as far as you can go but do not over-extend yourself (basically at a 45 degree angle). Just to the point where you feel comfortable and you are receiving the maximum benefit. Hold this position for about 3 seconds.

  • Hover - Start in the plank position with your forearms and toes on the floor. Keep your torso straight and rigid and your body in a straight line from ears to toes with no sagging or bending. Your head is relaxed and you should be looking at the floor. Option: knees down.

At the end of your session, lie on your stomach for 2-3 minutes and gently come up into a cobra position to stretch your stomach muscles. Do this workout twice weekly.


Runners Tummy

This is such a common and uncomfortable condition for runners, and it is hard to pin point the cause. We are all so different physiologically, the triggers can be numerous!

If you do suffer from runners tummy - this article may be of help.

The New York Marathon is one of the most prestigious marathons in the world. Back in the early 80's New Zealander Rod Dixon won the race in one of the closest marathon finishes of all time. Check out this YouTube clip where Rod talks you through what he was going through.

  • Well done for turning up this week!

  • Just a reminder to read this newsletter carefully each week and know your sessions and the course map for our Saturday runs.

  • Please bring your own watch so you can work to your own sets and pace, this is about you - so please work at your own pace. 

  • At the seminar we talked about how important it is that you get to the physio asap if you have soreness that you feel is serious. Let us know if you need a recommendation for a physio - we know a few!

  • If you aren't on our private Get up to Five Facebook page yet make sure you get on there. This way you guys can keep in touch with each other and we often post tips on here too: Here's the page

  • The podiatry team at Feet n Motion have offered a free shoe check for you guys. If you would like to do this call 0800 668498. Let them know that you are from Get up to Five.

'Just focus on one week at a time and the programme will take care of you.' – Jo Mee

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