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  • Up and Running - the book

Up and Running book

Your 8 week plan to go from zero – 5k and discover the life changing power of running

Out now from CICO Books

We’ve taken Julia’s coaching expertise, our tried and tested 5k plan plus all the wisdom and inspiration gleaned from our Up & Runners and brought it all together in one awesome 3D form. UP AND RUNNING is perfect as a standalone guide to running your first 5K, or a great accompaniment to our 5K e-course.

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

What’s inside?

  • 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

Click the best option below to order your copy

The book is also available from The Book Depository with FREE worldwide shipping.

More about the book

If you think that running is just for slim, fit, and 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 have 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.

About the authors

Julia Jones is a writer and running coach with over 15 years of coaching experience. She has completed 35 marathons, numerous sprint and Olympic triathlons, 6 half Ironmans and one full distance Ironman. She writes a monthly column for Correre, Italy's most popular running magazine and has contributed articles to Running Times and Runner's World Online. Her running programs in Italy have had over 30,000 participants and sponsors include Nike and Avon. Julia lives in Modena, Italy.

Shauna Reid is a blogger and author of the memoir The Amazing Adventures of Dietgirl. Her blog and book have been featured in People, The Washington Post, ELLE, O magazine, Grazia, Cosmopolitan, and Marie Claire. She lives in Scotland.

Together, Julia and Shauna set up Up & Running in 2011, offering e-courses for new and seasoned runners alike from 5K to the marathon.

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