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

🌳 Welgemoed, are you ready to take that first step toward a healthier you? If you’re feeling unfit or carrying extra weight, our Couch to 5k Program is made just for you. 🙌

We’ll begin with easy run-walk intervals, perfect for total beginners looking to start their fitness journey. No pressure, no judgment—just a friendly, supportive community helping you build confidence and get active. 💪

You don’t need to be fit to start, just show up and we’ll guide you all the way to your first 5k! 🏃‍♀️

Program Information

📅 Start Date: Starts Monday 14 April 2025 & Ends Wednesday 18 June 2025 (10 Weeks)

🕒 Days & Times: Mondays & Wednesdays 5:30 - 6:15 am

📍 Location: De Oude Cafe, Welgemoed

👥 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 Mondays & Wednesdays

✅ 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

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.

👟 Can I bring my dog?

Yes! Of Course you Can! We are dog friendly to friendly dogs. Just make sure your furry-friend is on a lead at all times and bring along bags to clean up.

So, what are you waiting for? 😉

#NoMoreExcuses

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