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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. 

Strength Circuit

We start our 5 week programme with our Condensed Circuit, the circuit you have done in Weeks 4-6 in the past. 

Please bring a mat with you to each session, a
s normal or coaches will be leading you through these exercises at the start of your Get up to Five sessions.

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.

 

Strength Circuit

In Weeks 1-3 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. 

Stretches

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 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
Download

 

Apple Phones: Intervals - Interval Timer
Download


Keys & Gear

We will look after your car keys at the sessions. Any other gear you have is your own responsibility at the sessions. 


Headlamps

It's dark in the mornings so please bring a headlamp with you to each session for safety purposes - so you can see but also so you can be seen by others in the park (scooters, cyclists in particular!).  

Here is a wee clip that you may want to watch if/when the conditions outside aren’t ideal ;o)

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