"I'm not fit enough to start a running programme."

This programme starts at zero. Session one is 30 seconds of running. You do not need to be fit to begin. The programme builds your fitness for you.

"I'll hold everyone back. I'm too slow."

There is no pace in CPRC. The group moves together. Every person in that group thinks they're the slowest one. They're all wrong.

"I've tried running before and gave up."

You gave up because you didn't have a coach, a structure, or a community. That's exactly what CPRC provides. This time is different because the conditions are different.

"What if I miss a session or fall behind?"

Your coach sends you a missed session plan. You will never fall behind because of one missed session. The programme is designed with life in mind.

"I'm embarrassed to run in public."

Every single person in your group feels the same way at the start. By week three, nobody is thinking about what they look like. They're just running.

"R1,450 is a lot of money."

That's R90 per session for 8 weeks of coached sessions, a weekly programme, WhatsApp support, and your 5K graduation run. A gym membership you don't use costs more.

✓ 16 Coached group sessions

2 sessions per week led by your dedicated CPRC coach. They run with you and alongside the group.

✓ Weekly programme plan & interval schedule

Structured week by week progression from 30 seconds of running to a full 5K. No guessing.

✓Missed session plan

Can't make a session? You'll never fall behind. Your coach sends the plan so you can catch up.

✓ 5K graduation run in Week 8

Every programme ends at a finish line. Your first 5K. The moment the whole 8 weeks has been building towards.

✓ Real time coaching throughout every session

Your coach adjusts to the group's pace, checks in with each member, and makes sure no one gets left behind.

✓ How to run - proper running form

Posture, arm swing, foot strike, cadence. The fundamentals that make running feel easier and reduce injury risk.

✓ Warm up & cool down guidance

What to do before and after every run. How to prepare your body and recover properly so you come back feeling good.

✓ Breathing techniques for running

How to breathe so you don't feel like you're dying in session one. Practical, simple, and immediately useful.

✓ Pacing education

Your coach adjusts to the group's pace, checks in with each member, and makes sure no one gets left behind.

✓ Injury prevention basics

Common beginner mistakes that cause pain, and how to avoid them. So you keep showing up, week after week.

✓ WhatsApp group support & direct coach access

A group that's active throughout the 8 weeks - session reminders, motivation, questions answered, and a community that shows up for each other.

✓ A community of people at the same starting point

Everyone in your group is a beginner. No comparison. No competition. Just people moving forward together at the pace of the group.

✓ Nobody gets left behind - ever

The group waits. The coach stays with you. No matter your pace on any given day, you will never finish alone.

✓ Helping you fall in love with the sport

We don't just teach you to run. We change how you feel about running - so that by week eight, you want to keep going.

✓ Confidence building - not just physical

Members consistently tell us the confidence gained from the programme extends far beyond running. It changes how they show up in everyday life.

✓ A sustainable habit, not a quick fix

The programme is designed to build a lifestyle, not just get you to a finish line. The structure, routine, and community are what make it last.