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

From Couch to Confident

Join Our 8-Week Beginner 5K Program in Welgemoed

Program Information

🗓️ Start Date: Monday 27 October

🕒 Time: 18:30 - 19:15 pm every Monday & Wednesday

📌 Location: Door De Kraal Dam

💸 Price: R1150 once-off for the full 8 Week Programme

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

👉 Only 35 Spots Available - Scroll Down to Sign Up

Couch Potato Run Club was created to change the way people experience running - from something intimidating and exclusive to something joyful, achievable & deeply human. Our mission is to help complete beginners take their first steps into movement in a way that feels safe, supported, and actually fun. We know what it’s like to feel like the slowest one, to doubt whether you belong, or to think running just isn’t for you - and that’s exactly why we exist.

We believe that running should be about more than pace or performance. It should be about showing up for yourself, discovering what your body can do, and feeling connected - to a community, to your goals, and to the process. When you take away the pressure to perform, you make space for the joy of progress, no matter how small or slow it might feel at first.

Our Couch to 5k programmes are the core of what we do, and are designed to meet people where they are, with no pressure to be fast or fit, and no judgement for needing walk breaks or missing a session. Progress looks different for everyone, and we celebrate every version of it, whether that’s running for two minutes without stopping, or completing your very first 5K.

At the heart of Couch Potato Run Club is a commitment to building something bigger than just a running programme. It’s about creating space for ordinary people to do something extraordinary. To go from thinking “I could never” to crossing a finish line they once thought was out of reach.

One run-walk at a time, we’re building confidence, community, and a new kind of running culture - one that’s less about the clock and more about the courage to begin.

What You’ll Get

• 2x Weekly Group Sessions (Mon & Wed at 18:30 pm)

• 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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