An 8-week journey from stuck to strong! If you have ever said, “I need to get moving again”, you are not alone. Life happens. We get busy, lose momentum, and suddenly that simple act of going for a walk or jog feels out of reach.
That is exactly why we created the Couch to 5km running programme. Not for elite runners or fitness fanatics, but for real people who want to feel good again and start running. Whether you have never run in your life or simply lost your rhythm, this is your starting point.
This programme is for you if:
- You feel unfit or stuck and do not know where to begin
- You have never run, or it has been years since you last tried
- You want a realistic plan with actual support
- You are any age, shape, size or background
- You want to feel stronger, fitter, and more in control of your body again
You do not need to be a runner. You just need to start.
What to expect?
This is not a boot camp or a quick fix. It is a steady, encouraging, 8-week programme led by me, Michelle Mee and Lauren Rolfe, with in-person coaching at Old Parks Sports Club in Johannesburg. Every session is designed to support you physically and mentally, helping you build confidence while moving at a pace that works for you.
We start with walking and build up gradually to running. You will also get guided strength sessions to help your body cope with the new load. I will be there to help you with advice, accountability, and encouragement when it gets tough, and it will, sometimes. But you will not be doing it alone.
Why our Couch to 5km works?
At Michelle Coach Mee, we focus on long-term progress, not quick wins. I believe consistency is powerful and that coaching should meet you where you are.
This programme combines:
- A personalised, realistic running plan
- Strength work to support your progress
- In-person sessions at Old Parks Sports Club
- A supportive group atmosphere
- Clear guidance and regular check-ins
We will discuss mindset, habits, confidence, and strategies for navigating days when motivation is low. This is as much about your headspace as it is about your legs.
What you will run away with?
By the end of the programme, you will have:
- A full 5km under your belt
- A stronger, more capable body
- New habits and real progress
- Support from a coach who believes in your potential
- The confidence to keep going – wherever your next goal leads
At the end of the 8 weeks, many new runners move on to longer distances, and others simply continue enjoying running shorter distances with ease. The choice is yours!
The next 5km Programme details
- Starts: 2 February 2026
- Length: 8 weeks
- Location: Old Parks Sports Club, Johannesburg (1 Garden Rd, Bordeaux, Randburg)
- Commitment: Two group sessions per week, with a flexible plan for in-between
- Goal: Complete your first 5km confidently
You don’t need to worry about pace, distance, or what anyone else is doing. You only need to show up.
Let’s start together
If this speaks to you, even a little, we invite you to sign up. Take the first step. Space is limited so that every runner gets the attention and support they deserve.
Tap to sign up – https://docs.google.com/forms/d/e/1FAIpQLSfouV4ir7j0IBTD1OxdninErN8OIv8YE2R73rlxRZqAa3uyVg/viewform
To book your spot or ask any questions, contact Coach Lauren.
Your journey to your first 5km starts now. Let’s get you moving!