Couch to 5km | Bergvliet | Morning | 5:30 am

From Couch to Confident

Join Our 8-Week Beginner 5K Program in Bergvliet

If you're feeling unfit, carrying some extra weight, or just don’t know where to start — this is the sign you’ve been waiting for. Our Couch to 5K group is here to help you take that very first step, in the most supportive, no-pressure way possible. No judgment. No sprinting. Just consistent movement, the right guidance, and a community cheering you on.

👉 Only 35 Spots Available - Scroll Down to Sign Up

👉 First 10 Spots SAVE R300!

Program Information

🗓️ Start Date: Tuesday 10 May 2025

🏁 End Date: Thursday 31 July 2025 (8 Weeks)

🕒 Time: 5:30 - 6:15 am every Tuesday & Thursday

📌 Location: Park 'n Shop Centre, Firgrove Way, Meadowridge, Cape Town, 7806, South Africa

👥 Group Size: Max 35 Runners

💸 Price: R850 once-off for the first 10 Signups (That’s R53 per session!) thereafter R1150

🐶 Dog Friendly: Yup! Bring your pup (on a lead & cleaned up after)

What You’ll Get

• 2x Weekly Group Sessions (Tues & Thurs at 5:30 am)

• Weekly Homework Session to build confidence between classes

• Coaching & Technique Support (form, breathing, pace)

• Friendly WhatsApp Group with weekly run plans & motivation

• Catch-Up Support if you miss a session

• Running Gear Advice (shoes, watches, etc.)

• Structured Warm-Ups & Cool-Downs to reduce injury

• Progressive Training Plan: From 30s run intervals to a full 5K

• Zero Pressure Pace: 8:30–10:00 min/km – we meet you where you’re at

• A Warm, Motivated Community where everyone starts from zero

What makes us different?

🥇 We don’t care how fast you are.

We care that you show up.

🥇 Start with 30s run / 1 min walk intervals.

End by confidently running 5K with your group.

🥇 You’re not alone.

Our coaches are with you every step of the way - in sessions, online, and in-between.

Frequently Asked Questions

🙋 I’ve never run before - can I join?

Absolutely. This is designed for total beginners. We start with short, manageable run/walk intervals and build up slowly. Everyone can keep up.

🙋 I’m overweight — is this still for me?

Yes, 100%! Many of our runners are in the same boat. We build fitness gradually and support you every step of the way - no matter your starting point.

🙋What if I miss a session?

Don’t worry! We’ll send you the session details in the WhatsApp group so you can catch up on your own time.

What our Runners say

🗣️ "I went from zero to running 5km comfortably. Never felt judged or pushed too hard, just supported all the way." - Caroline Oosthuizen

🗣️ "This course is for every person - even if you think you’re the slowest one out there. I used to be terrified I’d hold people back. Now I run confidently!" - Rene van Riel

🗣️ "The motivation and love shown in this group made it easy to show up and do something I never thought I could!"- Marike Bell

Ready to Run Your First 5K? 👟

Spots are limited and they go fast.

No fitness level required. Just show up - we’ll do the rest.

#NoMoreExcuses

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