Get up to Five - The complete beginners 5km running programme
We help you prove beginners can run 5km
With the guidance and support that Get up to Five provides you, you can run 5km
Get up to Five has helped over 4000 people
The Get up to Five programme:
Why we are so successful with beginner exercisers
We have the proven formula that will get you to your 5km finish line!
It's our '4 Step Beginner Runner's Plan'
The programme is designed for beginners
Our mentors and coaches guide you every step of the way
You are with a group of people just like you who want to start being active
The end result -
you run 5km!
What people are saying about Get up to Five
These people started the 8 week programme with no running history and they all ran 5km - you can too
How does Get up to Five work?
The programme has all the key ingredients you need for success
Whether you want to get healthier and fitter, achieve an exciting goal, or just have something for yourself, Get up to Five will get you to where you want to go.
Get up to Five is New Zealand's most trusted programme in beginner running. It has helped over 4000 beginner runners go from doing nothing to completing the goal of running 5km non-stop and the results speak for themselves.
Our runners tell us that they are healthier and fitter, have more energy and they love that running has given them more confidence around exercise. They feel good about themselves, have made social connections within the team and it's now a normal part of their lives.
Get up to Five is an 8 week group training programme that includes the key ingredients that creates success, we call it ‘The 4 Step Beginner Runners Plan'.
Our '4 Step Beginner Runners Plan'
The Programme: Designed for total beginners
A programme that is designed for a total beginner, someone who has never run before - or who hasn't in a long time. The programme covers everything you need to get started and succeed including the walk/jog programming, body weight strength work, flexibility, and running technique. The proven and trusted Get up to Five programme ensures you are on the wisest and safest path to running 5km.
Coaches/Mentors: Guiding you through each session
Our coaches and mentors are with you to guide you every step of the way. At every session our coaching team will be with you, they have years of experience working with beginners and are are there to guide you on your journey. They will teach you how to run properly with good running technique, how to learn the right intensity, and how to manage your breathing. They will also support and mentor you through teaching you mind strategies and success strategies that will help you be successful. We also send you a weekly newsletter which gives you the key lessons you need each week on your 8 week journey.
A supportive group all working towards the same goal
A group of people just like you who want to start being active, a group of people all in similar positions with their health and fitness and all supporting each other on their journey. The group is such a key to this journey, you will be supported, motivated, the sessions will be fun and enjoyable, you’ll make some friends along the way, and these people will cheer you over the line in your final 5km run.
You run 5km!
This is when you will have transformed yourself into a fitter, healthier version of yourself. Where you feel good about yourself and be proof that beginners can and should be successful with exercise. You become the inspiration to people around you.
To join Get up to Five: Just click 'Join Now' and go through the registration process.
Without Get up to Five there’s a high chance that you will stay in the same place with your health and fitness, as time goes by it may even slip back further, don’t let this happen, join Get up to Five and change your exercise story.
Since 2010 we have been training beginners run 5km, here's the type of people who join Get up to Five:
I can't believe that when I see other people running I think to myself 'I'm a runner'. That would have never happened without Get up to Five - Marie
What's my investment?
Investing in your own health and fitness is the best investment you can make
How much has a lack of healthy choices cost you in the past? Where will this lead you if you stay on the same path for the next 10 years? How much of your time do you spend feeling guilty, concerned or disappointed about your current health and fitness? Is this a place you want to stay in?
Now is the time for change and Get up to Five is the path to choose.
The Get up to Five programme includes:
Your investment is: $299 (or $37.37 weekly)
'Don't wait to join! I looked a the website for 2 years before I joined and after I had run my 5km I wished I had done it earlier.' - Kath
We take all the risk - our guarantee
We are so convinced that this will work for you we offer our 'we are committed to you' 100% money back guarantee. It's as simple as that.
Do you have a question for us?
If you have any questions we would love to have a chat with you
Get up to Five is an 8 week walk/jog programme. It is a programme for someone who has never run before or who may have been active in the past but due to life/work commitments has fallen away from exercise and is wanting to get back into being active 3 times a week. It is also suitable for someone who is coming back from injury and needs a gradual approach to getting back running again in a safe way which includes general guided strength work.
There are 3 group sessions a week and our coaching team are with you at each session guiding you through the programme.
The Get up to Five programme combines the walk/jog component with with a body weight strength circuit to help strengthen the parts of the body needed for running. This is key - running is an impact movement, so we need to make sure the right muscles are doing the right job and we teach you how to move efficiently and build a good foundation and correct running technique.
The Get up to Five programme has 3 levels to choose from; beginner, intermediate and advanced and starts at an achievable level where you do a combination of walk/runs combined with the strength circuit, as the weeks progress we work with you to increase your walk/run ratio so that you are doing more running than walking. By the end of 8 weeks you will be running 5 kilometres.
What does Get up to Five include?
Group Training Start Date: Monday 28 October 2019
3 sessions a week for 8 weeks, the weekday session times are:
6.10am Monday, 6.10am Wednesday and 7.30am Saturday
First Group Sessions for Week 1:
6.10am, Monday 28 October 2019
Location: Waitangi Park
6.10am, Wednesday 30 October 2019
Location: Waitangi Park
7.30am, Saturday 2 November 2019
Location: The location of each Saturday session changes week to week. We let you know the meeting point in each weekly newsletter we send to you during the 8 weeks of the programme.
From then on we will train together for the next 8 weeks.
5km Run: 7.30am, Saturday 21 December 2019
Get up to Five is designed for the total beginner - or someone who has been out of exercise for a while. There is no base exercise level required at all, that is the whole point of this programme, to get you active!
If you are currently doing some exercise like walking, just keep that up until the start of Get up to Five.
The weekday sessions are all held at Waitangi Park (Herd St end). The Saturday session location changes each week. The weekly email we send you will outline the meeting location and route of that week's Saturday session.
The weekday sessions are 60 mins and include a warm up, a body weight circuit (Weeks 1-6), the main jog section and a warm down.
We always start on time. You arrive at the session 10mins prior to the start time and "check in" with the coach allocated to take your roll call (we keep track of attendance just to make sure you are staying on top of the programme).
The Head Coach does a session briefing and you then we get started.
In Weeks 1-6 we have a body weight circuit component to the session followed by your jog/walk section then a stretch sequence at the end.
Body Weight Circuit:
In the first 6 weeks of the programme you will do a body weight strength circuit at the beginning of the group sessions. The circuit takes approximately 20 mins and you will be taken through the circuit by our coach.
The circuit includes body weight exercises that focus on identifying, engaging and strengthening the key muscle groups needed for running.
The exercises include working the following key muscle groups:
The earlybird cost for Get up to Five is $37.37 per week or you can pay 1 payment of $299. Earlybird is available until 11.59pm on Monday 21 October, after this date the registration fee increases.
During the registration process you will be given 3 options for payment:
1. Full payment via Paypal (creditcard or debit card)
2. 8 x weekly payments via Paypal (creditcard or debit card)
3. Bank Transfer Email us and we will give you the bank account details for you to transfer payment into.
Where do I register? Scroll up this page to the JOIN Get up to Five section :o)
Throughout the years of Get up to Five we do see injuries occurring within the group and often they are the same injuries. It's very hard to see someone get half way through the programme and have to withdraw to injury - it's heartbreaking!
The main cause of these common injuries is weakness in other areas of the body which causes another area to over-compensate to help the weakness out..which leads to injury.
The strength-circuit programme, designed by one of our physiotherapists - Hazel, takes place in Weeks 1-6 of the programme. It not only gives you an awareness of the muscles you use for running but will help strengthen these key areas and build a good foundation from where to start your running journey. Our aim is to get you to run 5km and this is a very important component.
You will get the most out of this programme if you don't miss a session, however we understand that you might not be able to attend every session. As long as you feel you will be able to get to over 85% of the sessions you'll be fine. We'll keep an eye on your attendance and if you miss a few we'll get in contact to check everything is ok. If you are unsure about scheduling this into your life get in touch and we'll let you know if we think it can work.
You need to bring water, a mat or towel for the body weight circuit exercises, good running shoes, a watch and yourself!
It's a good idea to check the weather forecast the day before the run to make sure you bring the appropriate clothing. Sunscreen, hats and warm clothes are essential - as we all know, our weather can be unpredictable at times.
Please don't bring your fur babies or children to the sessions in the interest of our other runners, the footpaths can get busy and we need to put safety first!
If you choose to withdraw:
If you withdraw within 4 weeks of the programme start date we will refund or credit (valid for 12 months) your money, less the week's used (or part thereof) less a $25 admin fee. Please advise us via email of your cancellation.
If you withdraw after 5 weeks there is no refund.
If you get injured:
Hopefully not! But if you get injured during the programme we will refund or credit (valid for 12 months) you for the amount you paid less the weeks you attended (or part thereof) and a $25 admin fee. For example if you got injured and had to withdraw after week 4 and you paid $299 you would receive $124.50 back.
If you transfer to another group, there is a $25 transfer fee.
If you want us to give you a call, email us with you details and we'll be in contact in the next 24 hours.
You can also text Bevan on 021 869 086 and he will call you back.