Week 1 Newsletter

Taking your running to the next level

We are about to start

Welcome back! We love that you are back with your team. For some of you, doing this programme will be about getting back into your training routine, for others it will be about getting more comfortable with continuous running, and for others it's just about keeping moving with your mates. 

Over the next 8 weeks we are aiming to help you take that next step forward in your growth. 

So, welcome to the next level and your Week 1 newsletter, remember to read these each week as they include important infomation that you need as we progress through this journey together. 

Week 1 Sessions


  • Monday 5 July 6.10am
    Meeting Point: North Hagley Park 

    Map of Meeting Point: Armagh St Bridge

  • Wednesday 7 July, 6.10am
    Meeting Point: South Hagley Park 

    Map of Meeting Point: Netball Courts


  • Tuesday 6 July, 5.40pm
    Meeting Point: South Hagley Park 
    Map of Meeting Point: Netball Courts


Course Description:
Please run on the path at all times and keep left. Please don't run any more than 2 abreast and be responsible for your own safety.

  • After your strength circuit..

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

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

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

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

  • 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. As you have done Get up to Five before, you probably want to look at either Advanced or Return. If, however you are coming back from an injury or have been away from running for a while, choose a level that feels safe and achievable for you right now. 

To access the different levels in the excel spreadsheet - click on the tabs with titles at the bottom of the spreadsheet.

Also included in your 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. 

Strength Circuit

As normal, 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 or Bunnings).

As a reminder, 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.  

Our coaches will be leading you through these exercises at the start of your Get up to Five sessions.


Reminders of how the sessions work

Roll Calls and On Time Starts

You know that 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.
It's important you do this at every session as this is our method for contact tracing if needed.

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

We will look after your car keys at the sessions - keep an eye out for the Keybag or Keybox. Any other gear is your own responsibility. Please bring warm layers to the session, we are heading into winter!


The mornings and evenings are very dark now, please bring a headlamp to each session.


Other News

  • Introduction Seminar:
    If you have been away from the team for a while and would like to come to our face to face introduction session you are more than welcome!

    Sunday 4 July
    Time: 11.30am - 12.30pm
    Venue: Studio 1, Les Mills, 203 Cashel Street
    Parking: There is free parking around the surrounding Streets of Les Mills. If you are a Les Mills member you can park in the carpark with your sticker. The carpark is regularly policed by parking attendants. 
    What to bring: Photo ID (we will need you to complete a Les Mills Health and Safety form on behalf of Les Mills).
    This seminar is purely informative, no need to bring your running shoes ;o)

  • 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 and remember where to park and how long it will take you to get to your session.

  • As normal, 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).