Week 1 Newsletter

Get ready to get moving with the team!

We are about to start

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.


It is very dark in the mornings and evenings now so please bring a headlamp with you to the sessions. This is not only so you can see but also so you can be seen by others. 

Your weekly meeting

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 Sessions
Note the different meeting points for each session and maps below.


  • Monday 4 July, 6.00am 
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 6 July, 6.00am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts


  • Tuesday 5 July, 5.40pm
    Meeting Point: South Hagley Park 
    Map of Meeting Point: Netball Courts


Course Description:
Please run on the footpath 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 coach-lead strength circuit...

  2. From the start point, run down the pathway that leads you out of Avonhead Park and onto Hawthornden Road, turn right

  3. Take first right into Kedleston Drive running all the way around to Apsley Drive, turn right.

  4. Continue up Apsley Drive to the roundabout and cross over where we indicate with cones onto Woodbury St. 

  5. Run up Woodbury St to Withells Road, turn left.

  6. Turnaround at your turnaround time (refer to your programme)

Saturday's Course: Click on image to enlarge

This weeks quick tip: 

'Keep the chart on the fridge. Tick off each day as you achieve. Be proud to tell people.'

- Pauline Sullivan

Download your programme

Blue download folder
Blue download folder

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.

We recommend you print off your programme and put it somewhere were you see it each day - on your fridge, on the bathroom mirror, beside your desk. Tick off each session as you progress through. 

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 Kmart, The Warehouse, Bed Bath and Beyond 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!
When you arrive at the session please "check in" with the coach taking the session roll call.

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. 


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!

Apps for your Sessions

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!

Android Phones: Interval Timer


Apple Phones: Intervals - Interval Timer

Keys, Gear & Headlamp

We will look after your car keys in a key-bag at the session. All other ear is your own responsibility. Bring a headlamp with you and warm layers for before and after the session.

Other News

  • 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).

  • Our journey begins, we can wait to watch your progress over the next 8 weeks.