DURBAC offers two popular beginner groups (Couch to 10km and 10km & Beyond) with training programs tailored for those wanting to get into running without the “intimidation” factor of trying to keep up with more experienced runners and without having to immediately join a running club (although we think you’ll like our members and eventually want to join DURBAC anyway 😀.

These groups are ideal for getting into the habit of running regularly and for progressing to your first 10km race, half marathon or even further. We offer structured training plans to help beginners become fitter, advice on avoiding overuse injuries, and opportunities to run with others at your level, supporting and encouraging one another towards greater fitness and a healthier lifestyle.

Couch to 10km Group

A 12-week beginners program aimed at getting complete novices to complete their first 10km race. This programme is extremely popular and has one or two official intakes per year, although it accommodates new members anytime of the year. Based on your current ability and level of fitness, you’ll be advised where to slot in at any time during the year.

The program is led by experienced runners, who have a passion for assisting new runners and freely share advice and guidance. It starts off with plenty of walking, gradually increasing the running component each week to deliver you at the starting line of a 10km race by week 12 – it’s magical to see how far people progress over 12 weeks and the many lasting friendships which form in these groups.

The group has runs on Tuesday & Thursday evenings at 6pm and train together to ensure a safe environment for all. Sunday morning club runs are also structured to accommodate the “Couch to 10km” group with appropriate distances for beginners. All club runs start from the Durbanville Golf Club parking area.

Please contact the DURBAC club administrator if you are interested in joining this group – info@durbac.org.za.

10km & Beyond Group

For those runners who have their first 10km race under the belt, we offer an option to keep training towards longer distances. We have regular training blocks with programs tailored towards achieving your first half marathon or full marathon. Races like 2-Oceans Half marathon, Gun Run Half marathon and Cape Town marathon are regular favorites for which we provide free training plans and support.

These programs are beginner friendly and aimed at providing you with adequate base building to allow your body to adapt to the changes while allowing sufficient recovery time between sessions to minimize risk of injury. Plans are based on a 3 day/week running and include sessions where we train hills, tempo and speedwork over typically 12 to 20-week blocks.

Although these programs can be followed independently, we have group sessions on Tuesday & Thursday evenings at 6pm at the Durbanville Golf Club, as well as Sunday morning and other weekend long run options.

Please contact the DURBAC club administrator if you are interested in joining this group – info@durbac.org.za