Go from nothing to running 5km

We help beginners be successful with running

Get healthy and fit - Have something for you
- Achieve an amazing goal

Get up to Five: The complete beginners 5km running programme

Does this sound familiar with

your fitness? 

  • Are you currently not exercising but know you should?
     

  • Have you ever told yourself that you can't run?

  • Are you struggling with your health, fitness and wellbeing? 

  • Does the idea of exercise sometimes make you feel disappointed or guilty?

  • Do you sometimes feel you may fail with exercise

  • Have you tried to run or exercise in the past but didn't know where to start or didn't stick with it?

  • Would you like to put some time back into yourself and do something for you?

Where is this leading you? 

If you stay on this path, where will your health and fitness be in 10 years from now?

​Have questions? FAQ's /Contact Us

We help prove beginners can run 5km

With the guidance and support that Get up to Five provides, you can run 5km

1/5

Not only will you run 5km at the end of the 8 week group training programme, you will get fitter and healthier, you will feel good about yourself and you will achieve something you may never have thought possible.

​Have questions? FAQ'sContact Us

Get up to Five has helped over 4000 people run 5km

Win a FREE entry and get our education on how to create success for non runners

The Get up to Five programme:

Why we are so successful with beginner exercisers

We have the proven formula that will get you to your 5km finish line!

It's our '4 Step Beginner Runner's Plan' 

Step 1

The Get up to Five programme is specifically designed for beginners

Step 2

Our mentors and coaches guide you every step of the way at each session

Step 3

You are with a group of people just like you who want to start being active

Step 4

The end result -
you run 5km!

​Have questions? FAQ'sContact Us

What people are saying about

Get up to Five

These people started the 8 week Get up to Five programme with no running history or experience.
They all ran 5km with us. 

 Tracey Overhill

'This is not about the running, it's about the amazing community full of love and support and the wonderful people who belong to the Extra Mile Runners Team. From the moment I turned up to that very first session of Get up to Five I have always felt encouraged, supported and most of all never judged! ​​​​​​​Much aroha' 

Elspeth Painter

'I am so happy that I found a group that is supportive and so much fun. I love this programme, it is well paced and achievable for anyone. I have learnt that if I believe it, I can do it. I was worried that I would be too old and would get injured, but the programme is well designed to build up your strength gradually.'​

Michelle Hunter

'I really enjoyed the programme and found everyone very encouraging. As the programme progressed and we were running more and walking less it was a great feeling to realise I could actually run 5kms.

It was flattering to have the new Fivers telling me they admire what I am doing - that had never happened to me before.' 

How does Get up to Five work? 

The programme has all the key ingredients you need for success

Whether you want to get healthier and fitter, achieve an exciting goal, or just have something for yourself, Get up to Five will get you to where you want to go. 

Watch this video to discover how Get up to Five helps you get to the finish line of your 5km goal 

​Have questions? FAQ'sContact Us

Win a FREE entry and get our education on how to create success for non runners

Who is Get up to Five for? 

Since 2010 we have been training beginners run 5km, here's the type of people who join Get up to Five:

  • If you are not currently exercising and are unsure of how/where to start. 

  • If you would like to run but don't know how to begin.

  • If you feel that now is the time to do 'something for you'.

 

  • If you want to change from feeling unfit to being proud of your 'exercising self' and get an active routine into your life. 

 

  • If you have been a runner in the past, or who may have been injured and want to get back into it gradually and safely.

 

  • If you are doing some other form of exercise but want to start running and include it in your fitness routine - you can take running with you everywhere!
     

​Have questions? FAQ's Contact Us

What people are saying about

Get up to Five

If you are unsure if this is for you, hear what our own runner's say about Get up to Five:

'I worried about being slow and being laughed at, but none of that happened, the support was incredible' - Claire

'When I turned up, everyone was so amazing and so supportive' - Rebecca

'The Get up to Five team understand how a beginner works and knows how to help you just start' - Julia

​Have questions? FAQ'sContact Us

What's my investment?

Investing in your own health and fitness is the best investment you can make

How much has a lack of healthy choices cost you in the past? Where will this lead you if you stay on the same path for the next 10 years? How much of your time do you spend feeling guilty, concerned or disappointed about your current health and fitness? 

Now is the time for change .

What's included when you join Get up to Five:

  • The 8 week Get up to Five training programme

  • 24 group training sessions (3 sessions per week)

  • Coaches to support and guide you at every session

  • Education around everything you need for success - including correct running technique

  • A group of like-minded people to share your journey with

  • A 5km finishers medal when you run your 5km run at the end of your 8 week journey

  • A 100% money back guarantee

More importantly you'll get fitter, healthier and will achieve a goal you can be proud of. 

Your investment is $263 or 8 weekly payments of $32.90 (earlybird). 

Watch this video to see people who have run 5km say about joining Get up to Five

'Don't wait to join! I looked at the website for 2 years before I joined and after I had run my 5km I wished I had done it earlier' - Kath

​Have questions? FAQ's / Contact Us

There are 4 easy steps to joining

Step 1

Go to the
'Join Now' 
section and choose which city you'll be joining

Step 2

Choose your payment option: Either 1 x payment or 8 x weekly payments

Step 3

Go through the payment process including registration

Step 4

Once confirmed we will be in touch with everything you need to know before you start!

 

Join Get up to Five Now

Our next Get up to Five programmes start Monday 31 August

Registrations open now
Earlybird registration is available until 11.59pm, Monday 24 August. When the countdown clock hits zero, standard rates apply:

Christchurch
Join Get up to Five 

 Get up to Five Includes:

  • The 8 week Get up to Five training programme

  • 24 group training sessions: 3 group sessions per week for 8 weeks

  • Coaches to support and guide you at every session

  • Education around everything you need for success - including correct running technique

  • A group of like-minded people to share your journey with

  • A 5km finishers medal when you run your 5km run at the end of your journey

    Choose your preferred Payment option:

  • * If you have chosen weekly payments, your first payment will be made straight away and then every week for 7 more payments. Payments will automatically stop once all 8 payments have been made. 

100% Guarantee

Wellington
Join Get up to Five 

Get up to Five Includes:

  • The 8 week Get up to Five training programme

  • 24 group training sessions: 3 group sessions per week for 8 weeks

  • Coaches to support and guide you at every session

  • Education around everything you need for success - including correct running technique

  • A group of like-minded people to share your journey with

  • A 5km finishers medal when you run your 5km run at the end of your journey

    Choose your preferred Payment option:

  • * If you have chosen weekly payments, your first payment will be made straight away and then every week for 7 more payments. Payments will automatically stop once all 8 payments have been made. 

100% Guarantee

We take all the risk - our guarantee

We are so convinced that this will work for you we offer our 'we are committed to you' 100% money back guarantee. 

It's a simple as that, what have you got to lose?

Do you have a question for us?

We have all of the answers to our FAQ's below but if you would like to talk to someone you can call Coach Bevan on 021869086

You can also email us by clicking here

Get up to Five FAQ's

How fit do I need to be before I start and what is included?


Get up to Five is an 8 week walk/jog programme. It's a programme for someone who has never run before or who may have been active in the past but due to life/work commitments has fallen away from exercise and is wanting to get back into being active 3 times a week. It is also suitable for someone who is coming back from injury and needs a gradual approach to getting back running again in a safe way which includes general guided strength work. There are 3 group sessions a week and our coaching team are with you at each session guiding you through the programme. The Get up to Five programme combines the walk/jog component with with a body weight strength circuit to help strengthen the parts of the body needed for running. This is key - running is an impact movement, so we need to make sure the right muscles are doing the right job and we teach you how to move efficiently and build a good foundation and correct running technique. The Get up to Five programme has 3 levels to choose from; beginner, intermediate and advanced and starts at an achievable level where you do a combination of walk/runs combined with the strength circuit, as the weeks progress we work with you to increase your walk/run ratio so that you are doing more running than walking. By the end of 8 weeks you will be running 5 kilometres non stop.
What is included?
3 group sessions a week over the 8 week programme - 24 sessions in total

  • The proven and trusted Get up to Five programme with different levels for you to choose from
  • A coaching team that will be with you every step of the way
  • Weekly newsletters that provide information and education that you need each week of the programme
  • A fantastic environment with people all working towards the same goal - running 5km




When does Get up to Five start?


Our next Get up to Five programmes start in Christchurch and Wellington:
Week beginning: 31 August

Session Times:

CHRISTCHURCH:
Weekday Session Time Options (you choose mornings or evenings when you register):
Morning team: 6.10am Mon & Wed + Saturday 7.30am or
Evening team: 5.40pm Tues & Thurs + Saturday 7.30am

WELLINGTON:
Weekday Session Times: (Wellington is a morning programme only)
6.10am, Monday & Wednesday + Saturday 7.30am


From then on we will train together for the next 8 weeks. The weekday session meeting point/times do not change, the Saturday session is always 7.30am, the location changes week to week (which we send to you in your weekly newsletters).

5km Run: 7.30am, Saturday 24 October




Will I be fit enough?


Get up to Five is designed for the total beginner or someone who has been out of exercise for a while. There is no base exercise level required at all, that is the whole point of this programme, to get you moving! If you are currently doing some exercise like walking or cycling, just keep that up until the start of Get up to Five.




When and where are the sessions held?


CHRISTCHURCH The weekday sessions are all held at Hagley Park, the session locations are as follows:
Morning Sessions:
Monday 6.10am, Armagh Street Bridge Nth Hagley Park
Wednesday 6.10am: Hagley Netball Courts, Sth Hagley Park
Saturday 7.30am: Various Locations*

Evening Sessions:
Tuesday 5.40pm: Hagley Netball Courts, Sth Hagley Park
Thursday 5.40pm: Armagh Street Bridge Nth Hagley Park
Saturday 7.30am: Various Locations*


WELLINGTON
Monday 6.10am, Waitangi Park
Wedensday 6.10am: Waitangi Park
Saturday 7.30am: Various locations around the Wellingon city area*

The weekday sessions are 60 mins and include a warm up, a body weight circuit (Weeks 1-6), the main jog section and a warm down.

*The Saturday morning run begins at 7:30am. These sessions are held at different locations around the city. The weekly email we send you will outline the meeting location and route of that week's Saturday session.




How do the sessions work?


We always start on time. You arrive at the session 10mins prior to the start time and "check in" with the coach allocated to taking the Get up to Five roll call (we keep track of attendance just to make sure you are staying on top of the programme). There are 3 sections to each session:
1. Body Weight Circuit:
In the first 6 weeks of the programme you will do a body weight strength circuit at the beginning of the group sessions. The circuit takes approximately 20 mins and you will be taken through the circuit by our coach.
The circuit includes body weight exercises that focus on identifying, engaging and strengthening the key muscle groups needed for running. 2. Walk/Jog Section: Following the circuit we do the walk/jog section of the session. Each session is clearly described in your Get up to Five programme, you just turn up knowing what your walk/jog sets are and we look after you from there!

3. Stretch/Cool Down
At the end of the walk/jog section we stretch then you are done!




What is the cost and how do I pay for Get up to Five?


The earlybird cost for Get up to Five is $32.90 per week or you can pay 1 payment of $263. After earlybird the registration fee increases to $37.37 per week or 1 x payment of $299

During the registration process you will be given 3 options for payment:
1. 1 x payment via creditcard/debitcard or Paypal
2. 8 x weekly payments via creditcard/debitcard or Paypal
3. Bank Transfer (we will give you the bank account details for you to transfer payment into).




Why do we do strength work in a running programme?


Throughout the years of Get up to Five we do see injuries occurring within the group and often they are the same injuries. It's very hard to see someone get half way through the programme and have to withdraw to injury - it's heartbreaking! The main cause of these common injuries is weakness in other areas of the body which causes another area to over-compensate to help the weakness out..which leads to injury. The strength-circuit programme, designed by one of our physiotherapists - Hazel, takes place in Weeks 1-6 of the programme. It not only gives you an awareness of the muscles you use for running but will help strengthen these key areas and build a good foundation from where to start your running journey. Our aim is to get you to run 5km and this is a very important component.




What if I have to miss some sessions?


You will get the most out of this programme if you don't miss a session, however we understand that you might not be able to attend every session. As long as you feel you will be able to get to over 85% of the sessions you'll be fine. We'll keep an eye on your attendance and if you miss a few we'll get in contact to check everything is ok. If you are unsure about scheduling this into your life get in touch and we'll let you know if we think it can work.




What do I need to bring to the sessions?


You need to bring water, a yoga mat/mat for the body weight circuit exercises, good running shoes, a watch (or phone with a stopwatch function) and yourself! It's a good idea to check the weather forecast the day before the run to make sure you bring the appropriate clothing. Sunscreen, hats and warm clothes are essential - as we all know, our weather can be unpredictable at times. Please don't bring your fur babies or children to the sessions in the interest of our other runners, the footpaths can get busy and we need to put safety first!




What is your refund/cancellation policy?


If you choose to withdraw: If you withdraw within 4 weeks of the programme start date we will refund or credit (valid for 12 months) your money, less the week's used (or part thereof) less a $25 admin fee. Please advise us via email of your cancellation. If you withdraw after 5 weeks unfortunately there is no refund. If you get injured: Hopefully not! But if you get injured during the programme we will refund or credit (valid for 12 months) you for the amount you paid less the weeks you attended (or part thereof) and a $25 admin fee. For example if you got injured and had to withdraw after week 4 and you paid $299 you would receive $124.50 back. If you withdraw after 6 weeks due to injury, unfortunately there is no refund. If you transfer to another group, there is a $25 transfer fee.




Is there anyone I can talk to about Get up to Five?


Yes! If you want us to give you a call, email us with you details and we'll be in contact in the next 24 hours.
You can also text Bevan on 021 869 086 and he will call you back.




If it's raining are the sessions still on?


Rain, snow and hail does not stop us! We train in all kinds of weather. In the unlikely event we need to cancel a session due to weather we will email you and if you are unsure check our Facebook page as we will post on this page any cancellation notices too.




Can I bring my baby in a pram or my dog to the sessions?


Sorry, no. In the interest of safety for all our runners (and we get a lot of runners at each session!), please leave your children and fur-babies at home.




Is there a minimum age to do this programme?


Yes, the minimum age is 16 years old for any of our Extra Mile Runners programmes.




I have an Extra Mile Runners membership, how do I register?


As an Extra Mile Runners member (available in Christchurch only), Get up to Five registration is included in your membership. You still need to register however.

To register for Get up to Five - visit this page here and check out when the next programmes start and register.
Your membership needs to be valid for the duration of the Get up to Five programme.





 

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