Couch to 10 logo
Couch to 10 20254 Hillcrest

SINCE 2016

POSTPONED!

COUCH TO 10 HILLCREST 2026

RUNNING PROGRAM: 10 weeks to 10kms

COUCH TO 10kms

Join me, Adi Weerheim and my team for 10 weeks of fun, social running.

IMPORTANT

MORNINGS: TUESDAYS 05H15, THURSDAYS 05H15 and SATURDAYS 06H00

Who is this course for?

  • Former runners that have been on the couch for a while.
  • People who participate in other sports and want to add running to their training.
  • People who have been perviously active and who want to get back to running.
  • People who can run-walk 1 km in under 10mins.

Who ISN’T this course for?

  • People who have never exercised before.
  • People who have not exercised for many many years.
    For people going from absolutely nothing to running: this will cause injuries in feet, legs, knees and hips. We recommend rather start a walking program, get your fitness level up and we will see you next year. (Speak to me for a walking group recommendation)
  • Strictly NO CHILDREN under the age of 16.

Payments

Please fill in the form and pay to book your space.
Couch to 10kms = R500

Venue

Couch to 10 basecamp is at HILLCREST VILLAGERS ATHLETICS CLUB, 5 Crooked Lane, Hillcrest. (Up between the MacDonalds and KFC on Old Main Road.

Arrive on Time

We start running sharply at these times:

Tuesdays: 5.15am
Thursdays: 5.15am
Saturdays: 6am
(Unitil week 6 when we will start earlier )

WhatsApp Group

Once you have registered and paid you will be added to the WhatsApp group – ALL COMMUNICATION on couch to 10 happens on this WhatsApp group.

Running Shoes

Wearing the correct shoes is extremely important in running and incorrect shoes can cause serious injuries.

We always advise our runners to invest in good quality running shoes.

Don’t just buy – speak to us about who to go to and what brands to invest in.

Clothing

Wear the correct Gear: It’s dark in the morning and motorists do not see you.

  • Please do not wear black or dark shirts – as bright as possible.
  • You will be given a reflector belt – this is as important to wear as your shoes. Please enure that you have it on at all times while running.
  • Bring along a long sleeve on cold mornings.

Water

You might want to carry water with you on your runs as depending on the route there is not always water available.

Stop if you need to

If you feel sore anywhere on your body at any time please notify your leader and stop exercising immediately.

Bring a Friend

Exercising is much more fun and atainable when you have someone to do it with!