Couch to 5km | Tokai | Evening | 18:30 pm

🌳 Tokai, this is your chance to start fresh! If you’re feeling unfit or carrying extra weight, our Couch to 5k Program is designed to help you take that first step. 🙌

With easy run-walk intervals and a supportive community, this program is perfect for beginners who want to get active and feel healthier. No pressure, no judgment—just a group of people ready to help you achieve your first 5k! 💪

You don’t need to be fit to start, just show up and we’ll guide you every step of the way. 🏃‍♀️

Program Information

📅 Start Date: Starts Tuesday 22 April 2025 & Ends Thursday 26 June 2025 (10 Weeks)

🕒 Days & Times: Tuesdays & Thursdays from 18:30 pm - 19:15 pm

📍 Location: Bootleggers, Tokai Rd, Tokai

👥 Group Size: 35 Runners

💪 More than Fitness: Our program helps improve both your physical and mental health, boosting your mood, energy, and overall well-being.

What's Included?

✅ Two weekly group sessions on Tuesdays & Thursdays

✅ Homework session each week to help reinforce progress and build strength outside of group sessions.

✅ Catch-up support for missed sessions with access to materials for self-training.

✅ Personalized guidance from dedicated coaches running alongside participants to ensure proper form and breathing.

✅ Ongoing advice on running gear, including shoe recommendations and more

✅ Correct warm-up routines before every session to prepare your body and prevent injury.

✅ Correct cool-down routines after every session to aid recovery and flexibility.

✅ No pressure to run fast; focus on building confidence with a relaxed pace of 8:30 to 10:00 min/km.

✅ Gradual progression from walking and running intervals to running a full 5km by the end of the program.

✅ Friendly, supportive community throughout the program.

What our Runners are Saying:

"The passion and motivation you showed during this programme made it an enjoyable experience to get off the couch and run a 5k! I would not have been able to pull this off without this group!" 🏃‍♀️ Marike Bell - Facebook Review

"I can definitely recommend the couch potato program … it is honestly designed for every person … from those who have run before and want to get back into it to those who ran around the block and then pushed it under the bed afterwards … I am from the latter. In the beginning my worry was that I was so slow that I wouldn’t be able to keep up or worse still would delay the group … now I know that was silly because the course is designed to start us all off slow and then as the weeks pass it accommodates different paces within the group"

🏃‍♀️ Rene Van Riel - Facebook Review

"Can highly recommend this program... I went from doing zero excersize to running 5km comfortably. At no point did I feel like I was being pushed too hard but rather made steady progress."

🏃‍♀️ Caroline Oosthuizen - Facebook Review

Our Mission: We’re on a mission to debunk the myth that running is daunting by creating an environment where complete beginners feel confident and supported every step of the way. Our goal is to make running accessible and enjoyable for everyone, ensuring no one gets left behind.

Our Programmes: We believe running doesn’t have to be intimidating—it's all about finding the right approach for you. That’s why each of our programs is led by a dedicated coach who not only guides but runs alongside the group, offering support and encouragement every step of the way. By the end of the program, we’re committed to ensuring you can confidently run a full 5km, no matter your starting fitness level.

What Sets us Apart?

🏅 No Pressure to be Fast at all

No specific pace is required to join us. Our groups generally run at an 8:30 to 10:00 min/km pace, focusing on building your confidence first—speed will come with time.

🏅 We Start Slow & Build up Gradually

Your first run with us starts with intervals: 30 seconds of running & 1 minute of walking. You'll gradually build up & by the end of the program, you'll be running a full 5km.

🏅 We Support you in & out of the Program

Our coaches are always here for you. Need advice on new shoes? We’ve got you covered. Missed a session? We’ll send it over so you can catch up on your own. We’re in this together.

🏅 Each Program is led by a Dedicated Coach

Our coaches run alongside you and the group, ensuring your form is right, your breathing is on point, and offering guidance every step of the way with unwavering support.

Frequently Asked Questions

🏃‍♂️ I am overweight, is this program for me?

Yes! Whether you're overweight or feel like the most unfit person around, our program is designed just for you. We start slow, ensuring everyone can keep up, and make sure no one gets left behind during any of our sessions.

🏃‍♂️ I have never run before, is this program for me?

Yes! Our program is designed specifically for complete & utter beginner runners. Our sessions start with interevals of 30 seconds of running followed by 1 minute of walking and gradually build up over 10 weeks to you running your first ever 5km confidently! 

🏃‍♂️ What happens if i miss a session?

No need to stress if you miss a session! After each one, your coach will post the details in the group chat, so you can easily catch up on the run at your own pace.

So, what are you waiting for?

#NoMoreExcuses

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