Week 1 Newsletter

Keep on running!

We are about to start

Welcome back! We love that you are back with your team, we are looking forward to the next 8 weeks with you. 

For some of you it will be about getting running back into your life, 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. 


Alert Level 2:

We are starting this team under Alert Level 2, so there are some things you need to be aware of and rules to follow at our sessions. See the yellow box below for these.

Week 1 Sessions

  • Monday 25 October, 6.10am - Labour Day, session on as normal
    Meeting Point: Waitangi Park Playground
    ap of Meeting Point: Click here

  • Wednesday 27 October, 6.10am
    Meeting Point: Waitangi Park Playground

    Map of Meeting Point: Click here

  • Saturday 30 October, 7.30am
    Meeting Point: Shorland Park, Island Bay
    Map of Run: Click here
    This map is for all of our running groups, you will be doing a portion of this course.

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 - we start our walk/jog sets

  • Run along the pathway towards Houghton Bay

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

Shorland Park.png

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

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 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.

We recommend you print off your programme and put it somewhere you see everyday - on the fridge, on the bathroom mirror, beside your desk. 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.

Covid-19: Alert Level 2
...and what this means at our sessions

It is great to be able to get our runners back and our sessions going again and with that comes a heightened awareness of the revised Alert Level 2 rules for our sessions:

  • Check in with the coach taking roll call: It's important that we know exactly who is at the sessions in case contact tracing is required.

  • No Key Bags: Please look after your own keys at the sessions so we can limit surface contact.

  • Masks: Although not mandatory outside, if you feel more comfortable wearing a mask, then please do particularly before and after the session. 

  • At the sessions: We all need to do our best to keep to not get too close to each other try and keep a 2m distance between yourself and others.

  • And of course - if you feel unwell or if anyone in your household is unwell please stay at home and away from the group.

For the full Government advice around this Alert Level, click here

Thanks for your understanding around this ;o)


Reminders of how the sessions work

Roll Calls and On Time Starts

Please "check in" with the coach taking the Roll Call at every single session. This is important as it is our contact tracing process 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 both our groups (Club10k also) 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

Under Alert Level 2, we ask that you look after your own car keys. If we move to Alert Level 1, we will have a key bag and look after these for you at each session.  Any other gear is your own responsibility. Bring warm layers for before and after the session.

Other News

  • 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 remember to bring a mat to the session.

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