WLG 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 evening 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).
This week's sessions
- Saturday 13 May, 7:30am
Meeting Point: Shortland Park, Island Bay, click here for map
Map of Run: Click here
(Note: This is the map for all our our runners, you will be doing a portion of this course). Everyone is working to time. We will do the strength circuit first then do your walk/jog sets.
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
- After your circuit, we will walk down pathway to The Esplanade.
*start your watches once you have crossed over and are on the waterfront pathway*
- Cross over The Esplanade carefully and turn right running towards Owhiro Bay.
- Continue along the waterfront pathway until half time on your watch.
- At half time on your watches (16mins), turnaround and run back to Shortland Park - taking care to cross back over The Esplanade carefully.
How the Sessions Work
When you arrive, please "check in" with the coach, they have a roll call which we use to make sure you are all ok - we touch base if you miss a couple of sessions in a row.
In Weeks 1-6 our coach will take you through a strength circuit at the beginning of your session. The circuit takes approx 20 minutes in Weeks 1-3 and then in Weeks 4-6 we condense it slightly. Please bring a mat to lie on as some exercises are done on the ground. You will then do your 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 to every run (and make sure you can see it!).
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.
We will take you through stretches at the end of your session then you are free to go!
Download your Programme
The Get up to Five programme has 3 different levels you can choose from: Beginner, Intermediate, Advanced (and a Return level for those of the team who have done Get up to Five before).
To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.
Also included in you 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.
In Weeks 1-6 our coach will take you through a 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 1-4, in Weeks 4-6, the circuit is condensed slightly. Please take a look at the clip to become familiar with them.
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.
We will be training in winter so please be prepared for all weather! Layers are a good idea, a windbreaker jacket and a towel in the car in case it is wet. Make sure you have warm clothes for before and after the session. Please bring a mat to the session for your strength circuit, the core work we do is on the ground. The Warehouse/Bunnings usually have mats for under $20.
Headlamp: The mornings are dark, so for your own safety, a headlamp is recommended.
Please check your shoes!
Shoes are the tool of the runners trade...you have to have good shoes for this journey you are about to start. Shoe Clinic are our local shoe fitting specialists, who will ensure you have the right footwear for your journey ahead. They know their stuff and offer a 30 Day Money Back Guarantee if you’re not 100% happy with your shoes.
As an Extra Mile Runners team member you will receive a free pair of Drymax socks with your shoe purchase, as a thank you from both Extra Mile Runners & Shoe Clinic. Our coaches will have vouchers with them at the sessions - so just ask one of our team and present this in store to receive your free gift.
(Just so you know, we don't get any commission from any sales at Shoe Clinic - we just recommend them because they know their stuff and we want you to have good shoes that will support you through this journey).
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.
'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.' - Pauline Sullivan