AW EXTRA MILE
FROM WALK TO 5K IN 8 WEEKS
A fully coached group programme that builds you up to running 5km — no planning, no guessing, no going it alone.
Where and when:
Waitangi Park at 6am every Monday, Wednesday and Friday.
WHAT IT IS
COACHED EVERY STEP OF THE WAY
AW Extra Mile runs over eight weeks and combines scheduled group training with structured programming and ongoing coaching support. You sign up online, get clear setup instructions, then attend three weekly fully coached sessions — each following a planned walk–run progression alongside strength, mobility, and technique guidance.
8 — Eight-week cycles
Each program runs for eight weeks, building gradually from your very first session to a 5K or 10K finish
🚶 Walk, run, or in between
We meet you at your level and build from there. Progress, not pressure
🌅 Three mornings a week
Waitangi Park. Monday, Wednesday and Friday at 6am — a fresh start to the day with a group that quickly feels like friends
🏅 A medal at the finish
Every cycle ends with a 5K or 10K celebration run — and a medal to mark what you've achieved
🧭 Coached every session
You're guided the whole way by experienced coaches who adjust things to suit the group
🔁 Keep going
When one cycle finishes, the next begins the following Monday. Most of our runners never want to stop
INSIDE A SESSION
EVERY SESSION, THREE PARTS
Each session is the same trusted structure, led by our coaches from start to finish.
1
STRENGTH CIRCUIT
A coach-led bodyweight circuit targeting the key areas of the body that need to get stronger for the running movement.
2
WALK / JOG
The planned walk/run progression - pacing set and adjusted by coaches on the day to keep it right for you.
3
STRETCH
A guided stretch to finish the session, supporting recovery and keeping you moving well.
FIVE LEVELS — START WHERE YOU'RE COMFORTABLE
CHOOSE YOUR LEVEL
You choose which physical level to follow depending on your ability and what feels comfortable when you start with the group.
BEGINNER
New to running or returning after a long break. We build from the ground up.
INTERMEDIATE
Some running in your legs and ready to progress with structure and support.
ADVANCED
Comfortable running and wanting to sharpen pace, strength, and technique.
RETURNER
You’ve completed at least one cycle previously and now want to push yourself a bit further.
CLUB 10K
For more advanced runners who are wanting to target the 10km distance and beyond.
WHAT THE GROUP SAYS
DON'T TAKE MY WORD FOR IT
A few words from AW Extra Mile runners.
As a sworn non-runner for most of my life, this programme got me to a point where it's become a real habit — great for both the mental and physical health.
Through this awesome community I've gone from a total beginner to running consistently three times a week — with advice, encouragement and friendship from the group.
Andrew has been a very gentle but intentional coach. Very insightful, has great resources behind him, and he's getting amazing results!
My time with this run group has been life changing. Awesome coaching, supportive friends, everyone running their own race on their own terms.
No pressure competing against anyone except your last best time. Good for my body and my head, and a great way to start the day.
Best thing you can do three mornings a week.
"A PLACE WHERE BEING A BEGINNER ISN'T SOMETHING TO APOLOGISE FOR. EVERYONE STARTS SOMEWHERE."
Andrew Wharton
HOW TO JOIN
GETTING STARTED IS EASY
1
SIGNUP ONLINE
2
Secure your spot in the next 8-week group.
GET SETUP
Receive clear instructions on what to expect and bring.
3
PICK YOUR LEVEL
Choose your level on Day One.
4
RUN YOUR 5K
Train 3 times per week and build to the finish.
YOUR 5K STARTS HERE
Try one cycle
Test the water with a single 8-week programme
$40.99 per week*
6-month membership
Settle into a consistent routine
$31.99 per week*
*Terms and conditions apply
Prefer to chat first? That’s completely fine
Questions you might be too polite to ask
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More than ok — it’s exactly who this is for. We start with walking and short, gentle runs, and build from there
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There’s no slowest. We move as a group and the coaches stay with everyone
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Life happens. Come to the next one — the program is forgiving and the group will welcome you back. We’ll always check-in to make sure you’re ok
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At Waitangi Park Cafe (107 Cable St) in Wellington City. 6am, every Monday, Wednesday and Friday
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Comfortable clothes, supportive shoes, a yoga mat and a water bottle.
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Talk to us and we’ll sort it.