Course curriculum

  • 1

    Start Here

    • How to rock your 5K in 5 steps

    • Hello from Coach Julia

    • Meet your support crew

  • 2

    Warm Up Week

    • What's your motivation?

    • Warm Up Week Checklist

    • Choose a tangible goal

    • Take the Up & Running Pledge

    • Where to run

    • How to measure your running route

    • Week 1 Training Plan

    • Why you need a training diary

    • What is Free Form Running?

  • 3

    Week 1

    • A message from Coach Julia

    • Making time for running

    • How to get your butt out the door

    • Top tips from 5K Course graduates

    • Choose your 5K race

    • Free Form Running tips

    • Runner of the Week: Alison C

  • 4

    Week 2

    • It's Feet Week!

    • How to train your feet

    • The Stork: the essential exercise

    • Running aches and pains

    • Runner of the Week: Shona Macpherson

  • 5

    Week 3

    • Learning about speed

    • Why the first 20 minutes of your run might suck

    • Renovate your body

    • Food as running fuel

    • Runner of the Week: Jo Chapple

  • 6

    Week 4

    • Running as moving meditation

    • Try a lo-fi run

    • How to get out of your own way

    • Runner of the Week: Margaret Robertson

  • 7

    Week 5

    • How to make it to the finish line

    • Common running obstacles

    • My running community

    • How to build your own running community

    • Runner of the Week: Krissie P

  • 8

    Week 6

    • Walking versus running

    • Video: About that 5K race

    • My pre-run rituals

    • Runner of the Week: Anne T

  • 9

    Week 7

    • Video: Running in Progression

    • Seeing your body as a whole organism

    • Cross training

    • What’s up with the crazy exercises?

    • Runner of the Week: Alexandra

  • 10

    Week 8

    • Video: Preparing for your 5K Race

    • Runner of the Week: Philippa Moore

    • Mega Race Day Guide

    • Running beyond the 5K

    • A lifetime of fitness

  • 11

    After the 5K

    • What happens when the 5K Course is over?

    • Join the Alumni community

  • 12

    Training Plans

    • About your training plans

    • Week 1

    • Week 2

    • Week 3

    • Week 4

    • Week 5

    • Week 6

    • Week 7

    • Week 8

  • 13

    Exercises and Stretches

    • Stretches

    • Exercise: Arm Swings

    • Exercise: Heel Lifts

    • Exercise: Skipping

    • Exercise: Ankle Circles

    • Exercise: Half Squat and March

    • Exercise: Side Skips