Couch to Peninsula Marathon

Starting 4 August 2025 · Mondays & Wednesdays · 5:30 AM

Your running journey starts here

Couch to Peninsula Marathon is a structured, group-based running program designed to take you from wherever you are — couch, treadmill, parkrun, or somewhere in between — all the way to running a marathon in February 2026.

But here's the twist: You don’t have to sign up for the full marathon (yet!). Choose your distance goal, and we’ll train you step-by-step to get there.

You choose your path:

🏃‍♀️ Couch to 5K – 8 weeks

🏃‍♀️ Couch to 10K – 14 weeks

🏃‍♀️ Couch to Half Marathon (21.1km) – 20 weeks

🏃‍♀️ Couch to Marathon (42.2km) – 28 weeks

All groups start together on 4 August 2025, and we support you through whichever goal you choose. When you reach the end of one goal, you can upgrade to the next and keep going — or stay and celebrate your milestone!

Because we train in-person and want to keep the vibe strong, space is limited. Sign up early to secure your spot.

SESSION DETAILS

🗓️ Start Date: Monday 4 August 2025

🕒 Time: 5:30 - 6:30 am Mondays & Wednesdays

📌 Location: Bootleggers, Tokai, Cape Town

💸 Price: Earlybird from R650 (Ends 1 July 2025)

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

EACH SESSION INCLUDES

✅ Warm-up drills

✅ Guided, goal-based workouts

✅ Cool-down & stretch

✅ Accountability + weekly homework runs

✅ A whole lot of sweaty high-fives & new friendships that will last forever

ONLINE ONLY OPTION

Can’t make it to the in-person sessions? No problem! Join the Couch to Peninsula Marathon program from anywhere with our Online-Only option.

You’ll follow the exact same training plan as the in-person group and get all the structure, support, and accountability — just without the physical meetups.

What’s included:

• Weekly training plans tailored to your chosen distance (5K, 10K, Half, or Full)

• Access to the shared WhatsApp group for motivation, check-ins, and progress tracking

• Regular tips, challenges, and voice notes from your coach to keep you fired up

This option is ideal if you:

• Live too far away

• Prefer training solo but want structure and support

• Can’t commit to 5:30 AM meetups but still want to commit to your goals

WHO IS THIS FOR?

✅ People who want to start running but need structure, accountability & community

✅ Runners who’ve done 5K/10K and want to level up

✅ Anyone training for the Peninsula Marathon 2026

✅ Morning people (or aspiring morning people 😉)

✅ YOU — if you're ready to stop talking about running and actually do it

HOW IT WORKS

🛠️ Pick your goal: 5K, 10K, Half, or Marathon

🛠️ Join the group on 4 August

🛠️ Train with us twice a week (and do 1–2 homework runs)

🛠️ Graduate at your goal race

🛠️ Upgrade to the next tier if you’re loving it

You’re never left behind. We adjust each session for each level. Everyone warms up together, trains at their own pace, and finishes as a team.

GRADUATION EVENTS

At the end of each program tier, we celebrate your success with a group run or official race, where you receive:

🏅 A finishers badge or medal

🏅 Group photos

🏅 Bragging rights

🏅 Coffee (obviously)

WHAT'S INCLUDED?

✅ 2 x Weekly coached sessions

✅ Weekly training plan (PDF/WhatsApp)

✅ WhatsApp group support

✅ Couch Potato Run Club accountability & energy

✅ Access to upgrade options

✅ Structured progression with built-in flexibility

✅ A group that actually shows up for you

UPGRADE PATH (NO PRESSURE, JUST POTENTIAL)

Done with 5K and want to take it further? Each program ends with the option to upgrade to the next level, with a returning-runner discount and support to keep going. You can commit one goal at a time or go all in for the marathon.

FREQUENTLY ASKED QUESTIONS

🙋Do I need to be fit to join?

Nope. That’s the whole point. The 5K tier is designed for absolute beginners with zero starting fitness. If you can walk comfortably, we can work with that.

🙋Can I start with 5K and then move to 10K later?

Yes! We’ve built this program so you can level up as you go. Upgrades are smooth and come with a discount.

🙋What if I miss a session?

Life happens. We give you homework runs every week so you can stay on track even if you miss a morning.

🙋I’ve done a marathon before — can I still join?

Absolutely. Come for the structure and community. Just pick the tier that feels right for your current fitness.

🙋Will this get me to the Peninsula Marathon in 2026?

Yes! The full Couch to Marathon tier is perfectly timed to get you race-day ready for February.

📲 STILL HAVE QUESTIONS?

Pop us a message on Instagram [@couchpotatorunclub] or email couchpotatorunclub@gmail.com and we’ll get back to you faster than your heart rate after a hill session.

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