Course Description

Complete your first 5K in just eight weeks with our step-by-step training plans, kickass Forum and unlimited support.

Up & Running Coach

Julia Jones

Julia Jones is here to support you all the way to the finish line. In almost twenty years of coaching, she's trained thousands of people to achieve their running goals, from 5K to marathon to Ironman to the famous Marathon des Sables. No matter how big or small your question, your coach is here to help!

Course curriculum

  • 1

    Start Here

    • An important note about your Course access

    • 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