top of page

Week 3 Newsletter

We keep getting better

The routine starts to develop

You are all doing so well, as a group you are taking on this challenge head on and we love how focused you are and the support you are showing each other.


You are learning so many lessons, we know that this is a challenging experience for many of you,  we are proud of you - keep it up!

Your weekly meeting

Watch your Week 3 meeting now:

Week 3 Sessions




Course Description:
Please run on the footpath at all times and watch for uneven surfaces. Follow our course and be responsible for your own safety.

  1. After your strength circuit, we start our walk/jog sets.

  2. Run along the pathway leading out of Avonhead Park. Turn right. 

  3. Run along Hawthornden Road to Kedleston Drive, Turn right. 

  4. Run around Kedleston Drive coming out onto Apsley Drive, turn right. 

  5. Run along Apsley Drive to Woodbury Street. There is a roundabout here, follow our cones that will lead you to run up Woodbury St to Withells Road. Turn left. 

  6. Run up Withells Road.

  7. Return Programme: The 3km marker will be on Withells Road.

  8. Everyone else is running to time so turn at the turnaround time (refer to your programme).

Saturday's Course: Click on image to enlarge

This week's quick tip: 

'Do it in your own time, don’t try to keep up with the group if you can’t.'
– Emily


Nutrition Tips During Get up to Five

Without knowing your daily nutritional habits it's hard for us to give advice on what you should be doing with your diet during the time that you are training with us.  We thought we would share 5 rules you can bring into your life over the next period of time that will help you achieve good energy via nutrition as you take on this 5km challenge. 


  • Don't drink energy: Remove all the drinks in your life that have calories in them. If you are unsure which drinks have calories check out the labels. This doesn't mean you have to always drink water, just try to find calorie free/sugar free options. For example, if you like fizzy drinks always choose the zero option.

  • Training doesn't mean you can eat more: You've added up to 4 exercise sessions a week to your life, you may think that "surely I can eat a little more because I had a great run tonight!". The answer is no, if you are trying to lose weight don't let the inclusion of exercise be a reason to eat more.

  • Restrict alcohol to one or two days a week: While a lot of people love a glass or two of wine every night to help relax this does add a lot of energy into you body. By restricting alcohol to one or two days, you will remove a lot of excess energy that you may not need.

  • Food isn't a reward: When we do well we want to reward ourselves - which is a good thing!. But don't use food as the reward. Instead of having a chocolate bar or banana choc-chip muffin because you had a great run you could instead buy yourself a new training top if you go three weeks without missing a session. Remember giving yourself positive affirmations around the good work that you are doing could be enough of a reward.

  • Stay away from processed foods: Try to eat unprocessed foods. These foods will often come at a higher calorie cost and they don't deliver the best nutrients. Plan your meals or snacks around natural foods that will have a healthier effect on your body. Read the labels on the back of your food - if there are lots of ingredients in there you don't know or can't even pronounce - ditch it!

  • Stay away from "low fat" labelled food as often these include high levels of sugar to make up for taste.

You'll find that the training you are doing will create a change in your body over the next period of time but if you are trying to lose weight these rules will be a good guide in helping you achieve this.  They are good rules to maintain for the long term and they apply to most of us!. 


What about before and after runs?
Ideally you want to make sure you have a healthy carbohydrate snack around two hours before a session. For those of you doing morning sessions it is harder so aim to get some small amounts of carbohydrate in when you first get up in the morning, eg. a banana. How your body responds to the volume of food differs for all of us so it's a bit of trial and error. Aim to put a little bit in (half a banana?) and then see how you go, if it feels ok you can add a little bit more. 


After the run session we are looking to add some protein (for muscle repair) and carbohydrates (provides energy) back into our body. A protein shake with a banana is a good option and remember to hydrate with water!

Other News

  • We know that the programme is getting more intense every week. Remember that we want you to be training at a comfortable level, especially when you are running. Slow down if you think you are working too hard.

  • The running programme is priority number one in your exercise regime. We know that some of you are cross-training while doing the running programme. Remember that for the next 8 weeks, this should be your priority, then stretching then strengthening. Even if you feel awesome at the end of the week, resist from over training..stick to the programme!


Rise and shine team. Sit up, put your feet on the floor and don't look back. 

bottom of page