Couch to 5km 18:30 pm

From Couch to Confident

Join Our 8-Week Beginner 5KM Program in Centurion

Program Information

🗓️ Start Date: Monday 4th May

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

📌 Location: 129 South St, Die Hoewes, Pretoria, 0157

🐶 Dog Friendly: Yes! Feel free to bring your dog (on a lead & cleaned up after)

💸 Price: 

Super Early (Closes 30th March): R750 once-off for the full 8 Week Programme

Early Bird (Closes 9th April): R950 once-off for the full 8 Week Programme

General (Closes 19th April): R1150 once-off for the full 8 Week Programme

Late (Closes 4th May): R1350 once-off for the full 8 Week Programme

👉 Only 35 Spots Available - Scroll Down to Sign Up

The Couch Potato Run Club is here for those who believe running isn't for them. Whether you're anxious, slow, or unsure where to begin, we make running feel safe, supportive, and enjoyable—no pressure, no judgment, and no need to be fast or fit. It's all about real people taking their first steps.

Our Couch to 5K programs are crafted for absolute beginners: including walk breaks, missed sessions, and doubts. This journey isn't about speed; it's about bravery. It's about proving to yourself that you can do it. Transitioning from "I could never" to "I did that" happens one gentle run-walk at a time, fostering confidence, community, and a new running culture focused on the courage to start.

Listen to our Interview on Cape Talk's Breakfast Show

Still not convinced? Listen to our chat with Liezel Van Der Westhuizen on Cape Talk.

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