After nine fabulous years, we’ve retired our online courses. Huge thanks to the thousands of wonderful women who ran with us! Our book UP & RUNNING is still available, and the U&R Alumni community forum lives on. Keep in touch with Shauna at shaunareid.com and Julia at juliajones.it.

Discover the life changing power of running

Julia and Shauna’s program allows you to build a solid foundation of fitness and understand what it takes to be a runner. Unlike most programs, you’ll be doing running drills right away that will teach you good technique and healthy habits. You’ll be set up for a lifetime of running.
– Bart Yasso, CRO, Runner’s World

If you think that running is only for skinny sporty types, think again! Up and Running offers a tried and tested plan to bring the transformative power of running to everyone from manically busy moms to stressed and tired office workers.

Julia Jones and Shauna Reid successfully coached thousands of beginner runners across the world and they have discovered the winning formula for 5k success. They’ve learned that running is a mental exercise as much as a physical one and so the program beings with a unique warm-up week to set your intentions, get organized, and prime your mind for the challenge ahead.

The warm-up week is followed by a realistic, achievable eight-week training program that you can tailor to your own needs (including treadmill running options) to ensure that you make it across the finish line of your first 5k.

The program continues with a ‘going further’ section designed to help you prepare for the 10k distance. Julia and Shauna show you how to build on your 5k progress and lay down a solid running base by improving aerobic conditioning, understanding more about the mechanics of running, and revving up your metabolism.

Running is more than putting one foot in front of the other; it’s an exercise in commitment and courage. Up and Running will get you fired up and excited about running. It will show you how to fall in love with fitness, and with your own life.

What’s inside the book?

8 week training plan to get you from 0 to 5K glory, including treadmill options
Beyond the 5K training plans – three bonus 4 week plans to get your running further, tackle common running challenges and boost your fitness
Drills and conditioning exercises with full colour photographs
Motivation and goal setting exercises to set you up for success
Running wisdom galore including nutrition, dealing with injury, race preparation and running style
Inspiring success stories from men and women who’ve completed the program
Workout journal to record your mileage and progress
An inspiring foreword by Bart Yasso, CRO of Runner’s World

Order from Amazon UK, Amazon US and Book Depository

Training Diary

Running diaries rock. They help you track your progress, get clear about your goals and capture milestones that our brains alone might forget!

We created our ideal running journal with all the features we’ve searched for. The Up & Running Diary is a bright and bold 12-month perpetual diary with a beautiful double-page spread for each week, with space galore to track everything from mileage, shoes and moods, including:

12 month perpetual diary so you can dive in and start your new year at any time
52 weeks of workout pages to log your training in a beautiful, clean week-to-view design. For each workout there’s oodles of space to record the date, distance, pace, heart rate, shoes, weather, mood and notes; plus space for weekly notes and mileage.
Goals & Dreams page to dream and scheme your running year
Motivating monthly essays on running topics like goal setting, racing, nutrition and time management
Inspiring quotes to fire up your mojo
Weekly mileage tracker to watch those miles rack up
Race tracker to capture your results
Lots of blank, lined pages for goal setting, reflection or random drawing
A5 size – 14.817 x 20.99 cm; 5.833? x 8.264?
Spiral binding so it lays nice and flat
Full colour cover with black & white interior pages.

Take a peek…

Order now from Lulu – £14

About Up & Running

From 2011-2020 Up & Running offered online courses for super-new and seasoned runners tackling 5K, 10K, and half-marathon runs, all with expert coaching and community support.

Up & Running was created by expert Running Coach Julia Jones (an American in Italy) and Community Director Shauna Reid (an Australian in Scotland).

Our virtual friendship began in 2001 when Julia trained Shauna online for her first 5K race.

A decade of emails later, Julia pitched Shauna a bold new idea: an online coaching website for women who want to transform their bodies, and take their lives to a new level. Long-distance running meets personal development, with e-courses and goodies and forums, galore!

We met in person for the very first time in January of 2011. Up & Running was born a month later. Over the next nine years, we helped thousands of women run, walk, skip and sprint over all kinds of finish lines — building not only strong bodies, but self-worth and courage.

Not bad for two ladies, a pair of laptops, and a dream.

We retired our courses in February 2020.

Up & Running lives on in our book and our bustling alumni community forum.

Thank you to all our runners for a magical nine years. It was a joy to run with you!

Let’s stay in touch! Julia still offers running coaching and courses at juliajones.it and Shauna writes on at shaunareid.com.