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Get up to Five - Week 7


WEEK 7 Newsletter


It is crazy to think we are on the home straight with Get up to Five! In just over 2 weeks you will do your 5km run. Many of you are telling us how much you are enjoying the group and the awesome progress you are making, we are proud of the effort you have put in.

Keep it up for the next couple of weeks and you'll be running to the 5k finish line very soon!.


PROGRAMME: 5 minute Strength based warm up

From this week onwards (Week 7 & 8) we change the strength circuit at the start of the session to a 5minute strength based warm up.  Our coaches will take you through these movements in the session. The warm up does not have any ground work, but you may still want to bring your mats if you prefer the ground option stretches at the end of the session. 


Watch your Weekly Meeting with Coach Bevan:




  • Saturday 19 October 7.30am
    Meeting Point: Hansen Park (entrance off Hawford Road)
    Map of Run: Click here
    This map is for all of our groups, you will be doing a portion of this course.

    Course Description:
    All roads are open, please run on the footpath at all times and be aware of your surroundings. Stick to the road rules 100% team!

  1. From our start point, run down Fifield Tce following the river (on your left) all the way until Ensors Road - DO NOT CROSS OVER. Turn left, then first left into Riverlaw Tce. You are now on the other side of the river running back towards Hansen Park.

  2. At Armstrong Ave, turn right and run up to Centaurus Road. Follow Centaurus Road until Aynsley Terrace - turn left.

    NOTE: You will see some RaceTeam runners continuing straight up over the hill - you don’t do this -TURN LEFT into Aynsley Tce.

  3. Return Level: There will be a 4km marker out for you on Aynsley Terrace, all other levels are running to time so turn around half way on your watches ;o)

Click on image to enlarge


We've hit the big end of the programme, you may find you get mentally and physically fatigued over the next couple of weeks. When we get tired it becomes harder to train and if you are also mentally tired it's easier to believe the excuses that we can use to get out of training. 

As athletes we need to plan for the times when we are going to be putting the most amount of energy out by putting rest in. Here a few tips to make sure you have the right kind of energy over the final 2 weeks:

  • 30mins earlier to bed: We know this may sound boring but going to bed 30mins earlier will give your body more time for recovery. Turn the TV off and relax.

  • Nana naps: Ideally it would be great if we could all have a 20min nap every afternoon, but this realistically isn't possible for most of us. If you can try and have at least 1 x 10-15min nap a week where you simply lie down, close your eyes and concentrate of your breathing - just relax - this will give your body a recharge.

  • Weekend afternoon naps: If you can't get weekday naps in definitely try to get a nap in on the weekend. Sunday afternoons are often a good time to take time out.

  • Plan your timetable: If you fill up your timetable poorly you can create pressure on yourself to stay up late to get things done. Look over the next couple of weeks and ask yourself: Is this timetable going to make me tired? If the answer is yes, then try and make some adjustments, maybe ask your partner, kids or husband/wife to help you out with a few things.

  • Lastly, don't party too much. Although we may sound like your mother, try and take it a bit easy over the next couple of weeks. You have put all this work in towards this goal - remind yourself of why you committed to this in the first place.

While we know these tips are pretty simple most of us don't do them. If you want to feel great leading into the final 2 weeks of training implement a few of these tips and you'll be on the path to success.

Running New Zealand north to south on the new trail: Te Araroa. 
a quick snapshot of jez bragg's adventure of running 3054km from the tip of the north island to the tip of the south island. 


Some of you have been asking about the next groups start date, we love your keenness and planning! Our next Get up to Five and Club10k programmes start 28 October (the week following your final run). These are our last programmes for 2019.

Keep an eye out in your Inbox on Thursday 17 October as we will be sending you a special deal for those of you wanting to continue on and register for our next programmes (both Get up to Five and Club10k).

We would love to see you back, help you keep your habit of running up and see you take your running to the next level. 

'When you have a tough day, remind yourself of the last time you went well. Just because you have one tough day it doesn't mean that you won't make it. You will have another good run!' - Sue

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