WIN! A place on the Fall Up & Running 5K, 10K or 21K Course

Crikey, we're rapidly rattling into the last third of the year! That means it's time for the final Up & Running Courses for 2012.

Our 5K Beginners Course starts on Monday 3 September and the 10K Course starts on Thursday 6 September, each running for eight weeks. Our 12-week Half Marathon course is self-paced, so you can start any time that suits you.

We're just wrapping up our Summer courses and I've got that "don't want to leave this party" feeling again. So many hilarious, courageous and feisty ladies, and not afraid to share their fears and doubts either. I always finish each Round feeling like I've learned a little more about life and the workings of my wacky brain. More pieces of the puzzle come together. There's such power in a shared experience. So if any of you Summer lassies are reading, thank you again for coming along!

Here's a sample of feedback from the Summer:

"I wonder if you will ever know the true impact you are having on women all over the world. The running is the tip of the iceberg. The support you both provide is always spot on, whether it's a virtual hug or a no-nonsense 'get on with it'; the Forum is the most incredibly supportive women helping each other; Julia's running plans are amazing and work! From all of that comes not only the ability to challenge your body, but to change your mind, improve self esteem and feel proud of a body that has always been hated. You are literally changing people's lives. Thank you!"
– Alice, UK

"Just finished my real race a little while ago. Shauna & Julia you guys are the best support and coach ever! Thank you for the empowerment to participate in these races."
– Brenda, USA

"Brilliant course, you two, really, really brilliant. Was never bored, never quite knew what was coming next which probably helped. The folk on the forum all doing the same thing, and talking about what worked for them and what didn't was really good. I have been on the Runners World forum before, but didn't really end up talking about running much, and everyone is doing something totally different to everyone else, so this really was fab.

When I did my 'teach myself to run for 30 mins' thing many moons ago, I never felt like a runner, I felt like someone just doing a bit of running, but this course actually has made me feel like a runner: I follow a plan! I actually see improvement! I skip in front of builders!"
– Donalda, Germany

Fancy adding a flourish to your Fall? To celebrate Round 6 of Up & Running I'm giving away six free places, on the course of the winners' chosing.

All you have to do to enter is leave a comment on this post, with a valid email address so I can contact you if your number comes up!

  • Entries close 9PM GMT Monday 27 August.
  • There will be five winners and they have their choice of 5K, 10K or Half Marathon course
  • As always the winner can gift the prize to a friend, so you can enter if you choose not to run but know someone who would like to!
  • Winners will be randomly selected.
  • Winners can be from anywhere in the world. Remember the Courses are for women only.
  • Winners will be announced Tuesday 28 August.
  • Please include a valid email address in your comment so we can contact you if you win!

Bonne chance!


Up & Running

123 thoughts on “WIN! A place on the Fall Up & Running 5K, 10K or 21K Course

  1. I am so glad the Up&Running course has been so successful; you ladies rock! I would love to enter for a spot. I was in the course last fall, but had some medical issues that prevented me from finishing. Fingers crossed!

  2. When watching runners, I have always that the motion was so beautiful. However, up to this point I have never tried for myself. Now I think I am ready.

  3. This sounds great – I used to run but havent done so for so long I class myself as a beginner and this would help me get back by running ‘mojo’!

    Would love to win a course… not sure which one : )

    The Cognac Marathon is in November and they have 10k, half marathon or full marathon options so I could aim to enter one of these!


  4. I’d like to toss my hat in the ring. Or shoes in the race. I have my eyes ambitiously set on a 10k (trail run) on my 30th birthday. I’ve stalled in my C25k effort and need a kick in the pants. I’ve lost 80lbs over the past year and a half, and still have a ways to to!

  5. I ran a half marathon 2 years ago and barely a step since…I need this kind of kick in the butt I fear!

  6. Even though I am lying here in bed with an injured back and acute bronchitis, I am still determined to keep running and one of your courses would be just the motivation I need!

  7. I have been trying to do a self-directed ‘learn to run’ program, but the idea of doing a program with women across the world is so motivating! Come on random selection, select me!

  8. I would love to win this 🙂 been looking forward to getting into running for a while but lack both guts and determination

  9. OH! Thanks for this opportunity. I want to start running a part of my exercise routine, so this would be amazing.

  10. OMG this would be perfect for fall and cooler weather! Also perfect to get me off my duff.

  11. I haven’t truly been running for over a year and need to get back into it. I had run a 5k less than one year after having a child, and that ‘baby’ is now almost 5, so it’s time for me to get back into running!

  12. I’ve just finished a personal rowing machine challenge and I’m looking for something new! I would love to win this.

  13. Girl, re-inventing herself after a decade of looking the other way.

    Have JUST started running again, struggling, but persevering. Would love to be picked.

  14. Thanks DG.

    What a great way to start the last 1/3 of 2012!

    I haven’t done any running (-actually what I mainly did was jogging, walking, jogging) for over a year and the last time (and only time) I ran 20 minutes non-stop was over 5 years ago!

    The thing that has stopped me from running again was not knowing if I was doing it right and lack of motivation.

    It would be great to learn to run properly with Julia, a qualified coach, and you, Shauna, as head cheer leader.

    Love that running is not just for your body but for your headspace as well. I have felt that combo before when I did the non-stop 20 minute run and would love to feel it again.

    Next month I will be moving to a small town where I don’t know anyone. Though I’m looking forward to it I anticipate some time getting to know the area and making new friends.

    I think a running course with Up and Running would not only help me learn about my new home but also meet like-minded people both in the town and around the world. Having a cheer team would be the icing on the cake!

    FIngers crossed you pick me:)


  15. Well I signed up and due to life dramas didn’t commit properly this time last year.
    I want to have another chance to blast the ” I can’t” man out of the water. the I can’t run man.


  16. I read your book a few years ago and absolutely loved it, and just stumbled upon this blog a few weeks ago which made me really happy! My cousin just talked me into signing up for my first 5K Mud Run in a few weeks so this offer couldn’t come at a better time!

  17. I would love to win a place on the Fall Up & Running 21k course! I’m currently training for my first half so that would be good to have after I’ve finished what I’ve got going now.

  18. I am in need of support to build my speed and get back to running! I have been watching y’all from a far and would love to win one of these.

  19. I would love this. I have been struggling with running a full 5k and I tend to do mud runs because there are more breaks. However, I signed up for the Hot Chocolate 10k in December and really need to get into gear!!!


  20. Shauna, I would love some help transforming from a couch-sitting mama to a Running Mama!

  21. Ive got a love/hate relationship to running- more on the hate side- and It would be great to discover a way to find more love!!

  22. I would love to join this! I am stepping back into running after a year of injuries, I would love for this to help me get back to where I was and improve myself!

  23. Please enter me in the draw. I’d love to be able to run! Thanks for your inspiration xx

  24. I’ve got a terrible habit of being fantastic with exercise in summer, and completely give up all exercise in winter – as it’s coming up to Springtime here in New Zealand, I’m dying to get started on running which is going to become a habit, rain or shine – would love to be a part of your course, it was recommended by an expat Kiwi living in London, and sounds like just what I need!

  25. Ooh, I so want this. I didn’t like C25K but I did love running (brief stints) and want to get back into it again.

  26. I tried doing Couch to 5K before getting pregnant. Bubs is now nearly 8 months and I still haven’t used that running pram yet…

  27. Please enter me – I really need something to give me the ooomph to get up and running again.

  28. I have lost 8.5 stones with weightwatchers and have done two 5k sponsored runs already. I have just signed up to do a 10k run with Stroke Association in October and would really like some advice and help on how to achieve this goal. My aim for 2013 is to run an half marathon.

  29. It sounds like you’ve built a wonderful community. I would love to be apart of it. Feeling very unmotivated to run lately. My personal distance record would be 10k but that was last year and I’ve fallen off the running wagon since then. I know as the mornings get darker my motivation is going to drop even more. Keep up the amazing work, Shauna! x

  30. I really want to take the up and running course to get some motivation and tips. I keep reading books about running but don’t seem to ever really run. I do other things like kick boxing and zumba but I can’t seem to motivate myself to run without someone telling me what to do. So hopefully I will be randomly picked.
    Thanks, Michelle

  31. @smartass thank you! no need to be anon, i haaate when i have errors hanging out there in public and no one tells you. i would rather be corrected that remain a dumbarse, hehe! 🙂

  32. I would love to win a spot for my lovely supportive friend who really needs to go for a run. Unfortunately she is so buried in self doubt that she’ll never apply on her own. I so want her to find out what’s she’s really capable off. Pick me, pick me, she needs a boost!
    Toes crossed!

  33. I keep on looking at Up & Running and talking myself out of it (it’s *hot* in Singapore!). But the comments and the thinking behind it? May just have to suck it up and give it a try.

  34. Well…I’ve been looking at the site thinking “Well, if only I had the spare cash…” and “if only I had the motivation”…So I felt that this was a sign to try…I’m blobby and unfit. Maybe if I win I’ll be blobby but less unfit!!!

  35. What a great giveaway! I’d love to transform myself into a runner but have no idea how to do it

  36. I recently signed up for my first race, a 10k scheduled for late October. A chance at the 10k course from Up & Running would be phenomenal!

  37. Adding my comment and crossed fingers for the draw! I’m aiming for a half marathon in November but would love to run it ‘properly’ rather than drag myself round!

  38. I turned 40 this year and I have been faffing about at running since May. I would love some friendly direction as I fear that as the colder months approach I may slink off to my sofa and marinade in my “middle-ageness”. The 5K course would be perfect. Thank you.

  39. This is awesome! I know whoever wins will be very excited : )

    I hope you can help lead me through my ankle rehab to a 10k in December!

    -Mystical Redheaded Love, Sparker

  40. I’m always so envious of my friends who run. They make it seem so easy. I’d love to be able to run with them.

  41. Been running(ish!) for the past couple of months and now need a goal… Could this be it!?!

  42. I need a “kick in the ass”! I would love to run again, thanks for this great opportunity!

  43. Glad to see this post! I’m hoping to win a spot for one of my friends, a schoolteacher with diabetes who wants to get back into running.

  44. You guys rock…

    I’ve never been into the whole running thing… the whole thing scares the pants off me…

    But I’ve always wondered what the facination is with running…

    Who know’s maybe I’ll discover it!

  45. Your blog had fallen off my blog reader for some reason. Bad blog reader.

    I want to win. I need motivation to get running again – I can barely run to catch the bus.

    Btw does your course offer any tips or advice for including a very easily distracted beagle in your running?

  46. Me, me, me, pick me!

    I have never been able to run for more than, ooh, 30 seconds or so (that may be an exaggeration, it could be closer to 10 seconds) without gasping for breath. Clearly it’s time I did something about that.

  47. Hi there I would love the opportunity to join you ladies as my poor health needs its bottom kicking and my life needs a positive change!x

  48. oh would love this. working on rehab from a severed achillis tendon this would be a great way to ease back in.

  49. I’ll be absolutely honest. I’m terrified of running! I’ve lost 120lbs, and have about another 60lbs to go. It doesn’t want to budge lately, so I know I need to kick it up to the next level. So in the spirit of reaching goal, I’d definitely give it a burl should I be lucky enough to win. Thanks for being so generous to your readers, Shauna! :o)

  50. You guys rock!!

    I am a 52 year old women that has always “choose not to run” but I am up for a challenge! The question is “are you up for the challenge to teaching me to run? ”

    Running is something I have always wanted to do but have never done.

  51. Oh that sounds exactly what I need to help me move this pre-wedding lard! K x

  52. Hey Dietgirl – Gormlessgirl here! I signed up for my first (and only) ever 10K race years ago for which I trained diligently and passionately … only to discover on the day of the race it was 10 BLOODY MILES! But. I. Did. It. (In true Dietgirl style. And bet I could do it again. Hmmmmm……

  53. I always thought people who like to run were crazy – but now I want to be a part of the crazy crowd!

  54. I’m a relatively beginner runner but am up to four miles as my longest distance so far. Would love some help in continuing and pushing on to increase my speed and distance!

  55. I have just finished your book, loved it and thought I’d take a look at your blog! I started to train myself to run, but I’m now stuck and would love a place on your course!

  56. So glad you’re offering this opportunity again – I’d love to win! I like the idea of running through crisp autumn mornings admiring the changing leaves, but I need more motivation to keep me going when it gets cold and windy. Fingers crossed!

  57. I would love, love, love to give this a shot! I’m running a 10K in a few weeks and it would be great to have some support and a community!

  58. I’d very much like to throw my hat and daggy tracksuit pants into the draw. I actually have a treadmill already, just need some nudging to use it!

  59. Just started running but no clue about how to up the distance injury free. Any assistance would be greatly appreciated

  60. Not for me, obviously, as I have already reaped the benefits of the amazing Up & Running coaching (!) but I would love to give a place to a friend. I thought it would be a great way to show her I care and I believe in her.

    Thanks again for a FAB podcast! xxx

  61. I tried the couch25k program a few years ago and got up to running a 5k and then quit running all together. I’d love to try running again with a supportive community.

  62. I have been talking about running for years, and never found it in myself. Maybe if someone was watching i could.

  63. I had a little health scare and now I’m focused on recommitting to my fitness. Would love to win a 5k course.

  64. I would love to win this. I ran 5ks and 10ks last year but have lost all motivation this year. Can’t get back into it and I am so slow. Would love new motivation and a trainer teaching me how to increase speed. Thanks!

  65. I would love to give this a try. I’ve been running for a few years, but still do the 5 min walk/10 min run thing. Would LOVE to do a half marathon running non-stop.

  66. Was thinking I could post from my work-email too and have a double chance…. but in the name of sportsmanship (sportswomanship?) I won’t 🙂

  67. I would love the chance to start the half marathon course. I’ve completed 10 mile races, but really need structure to push me into a half marathon.

  68. I just came across this site and the opportunity to win training. My goal is to run a half marathon. I ran in highschool but not much since.

  69. Currently on week 8 of C25K – bit daunted by notching it up a gear to 10k and would love the extra support.

  70. I’d love to win this! I was trying to do the Couch to 5K program, but I ended up with shin splints and aching feet and knees. I need another way to work up to the 5K!

    kh9107 at

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