Up & Running Beginner 5km Course
Get set for your first 5K race in just 8 weeks
How to rock your 5K in 5 steps
Hello from Coach Julia
Meet your support crew
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?
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
It's Feet Week!
How to train your feet
The Stork: the essential exercise
Running aches and pains
Runner of the Week: Shona Macpherson
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
Running as moving meditation
Try a lo-fi run
How to get out of your own way
Runner of the Week: Margaret Robertson