From Couch to Confident

Join Our 8-Week Beginner 5K Program in Welgemoed

Program Information

🗓️ Start Date: Monday 19 January

🕒 Time: 5:30 - 6:15 am Every Monday & Wednesday

📌 Location: De Oude Cafe, Jip de Jager, Welgemoed

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

💸 Price: 

Early Bird (Closes Friday 19 December 2025): R950 once-off for the full 8 Week Programme

General (Closes Wednesday 31 December 2025): R1150 once-off for the full 8 Week Programme

Late (Closes Sunday 18 January 2026): R1350 once-off for the full 8 Week Programme

👉 Only 35 Spots Available >> https://www.couchpotatorunclub.co.za/event-details/couch-to-5km-welgemoed-morning-january-2026

Couch Potato Run Club exists for the people who think running “isn’t for them.” The nervous ones. The slow ones. The ones who don’t know where to start. We make running feel safe, supported, and actually fun - no pressure, no judgement, no needing to be fast or fit. Just real people taking real first steps.

Our Couch to 5K programmes are built for complete beginners: walk breaks, missed sessions, doubts and all. Because this isn’t about pace. It’s about courage. It’s about proving to yourself that you can. It’s about going from “I could never” to “I did that.” One gentle run-walk at a time, we’re building confidence, community, and a new kind of running culture - one that's about the courage to begin.

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