From Couch to 5K - Potch's Morning Wake-Up Call

A Running Start for Absolute Beginners

If your trainers have been collecting dust or the idea of running makes you want to lie down, there’s something new in Potchefstroom that might just change that. The Couch Potato Run Club is rolling out their Couch to 5km programme, a 10-week running course designed for, well, the most unfit among us.

Starting Monday, 26 May 2025, this beginner-friendly initiative will take place twice a week (Mondays and Wednesdays) at 6:00 am sharp, right outside Vida e Cafe in Vanderhoffpark, Potchefstroom. It's structured to ease complete newcomers into the world of running, offering a mix of walk-run intervals that gently build up to a full 5-kilometre run by the end.

No One Gets Left Behind

This isn't your typical bootcamp. The ethos is simple: no pressure, no judgment, and nobody gets left behind. The club keeps things light-hearted and community-focused. Coaches don’t just bark instructions from the side, they actually run alongside participants, encouraging them (and probably sharing a few jokes along the way).

The programme kicks off with intervals like 30 seconds of running followed by a minute of walking, increasing gradually until you can run your first full 5km without feeling like your lungs have filed for divorce.

Who’s It For?

Basically, anyone with a pulse. Whether you’re overweight, out of shape, or haven’t run since school, this course is designed to meet you where you are, even if that’s squarely on the couch. No fitness level is required to start, and if you miss a session, you won’t fall behind. Coaches share session details in the group chat, so you can catch up solo if needed.

The Logistics Bit

Dates: 26 May – 16 July 2025
Time: 6:00 – 6:45 am, Mondays and Wednesdays
Venue: Vida e Cafe, 46 Christo Meyer Street, Vanderhoffpark
Group Size: Limited to 35 runners
Cost: R912.25 per person
Tickets: Book online here

If you’ve been waiting for a sign to get moving, this is it. No medals, no pressure, just good people, early mornings, and a bit of sweat. By the end of the 10 weeks, you’ll be running your first 5K, and probably laughing about how you ever thought you couldn’t.

Bring your takkies, your sense of humour, and maybe a coffee budget. It starts bright and early, see you on the pavement.