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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.

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

  • Monday 28 August, 6.00am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

Course Description:
All roads are open, please stick to the road rules 100%. Your safety is your own responsibility.
Please run on the path at all times and keep left. 


This course is for all our runners, you will be doing a portion of this course, please ignore the "km markers" on the map below. 

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

  2. From Cog Park, follow Evans Bay Parade towards Oriental Parade

  3. At your turnaround time (refer to your programme), turnaround and reverse the course back to the start. 

Week 1 Section 1.png

Saturday's Course: Click on image to enlarge

Download your programme

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). Choose a level that you feel is 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.

We recommend printing off your programme and putting it somewhere you see everyday - your fridge, bathroom mirror or beside your desk, tick off every session you complete. 

When you come to your first session, know which programme you are doing, if you are unsure, have a chat to our coaches at the session. 

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 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!
Please "check in" with the coach taking the Roll Call at every session.

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 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 have a key-bag at the session for your car keys. All other gear is your own responsibility. Bring 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 be prepared for all types of weather!  Layers are a good idea, a windbreaker jacket and a towel in the car in case it is wet. Please bring a mat to the session for your strength circuit, the core work we do is on the ground. The Warehouse/Bunnings/Bed Bath and Beyond usually have mats for under $20. 

  • Please check your shoes!
    Shoes are the tool of the runners 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.


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

This week's quick tip: 

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

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