2026 Spartans Beginners Program
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12 Week Beginner Run or Walk Program – From Couch to 10KM
Ready to get moving? Whether you're starting from scratch, returning to exercise, or simply looking for the motivation and support of a group, our 12-Week Beginner Run or Walk Program is designed for you.
Suitable for both walkers and runners, this progressive program will take you from the couch to confidently completing your first 10KM. With three structured training sessions each week, you'll gradually build your fitness, endurance, and confidence in a safe and secure environment.
Our experienced runners and walkers will guide and encourage you throughout the journey, offering practical advice, motivation, and support every step of the way. No matter your current fitness level, you'll be welcomed into a friendly and inclusive community where everyone works towards the same goal.
Your program includes:
* Entry into your 10KM Graduation Race
* Three training sessions each week
* Guidance and support from experienced runners and walkers
* Advice on nutrition, hydration, strength training, and stretching techniques
* A supportive and encouraging training environment
* The opportunity to achieve your goal of completing a 10KM
Program Details
* Orientation Morning: Saturday, 29 August 2026 at 09:00
* Program Starts: Monday, 31 August 2026
* Training Days & Times: Mondays & Wednesdays at 17:45pm & Saturdays at 7:00AM
Graduation Race:
* MP Titans Road Race 10KM on Saturday, 21 November 2026
Whether your goal is to walk or run the full 10km, we'll help you get there safely, confidently, and with plenty of encouragement along the way. Take the first step towards a healthier, more active lifestyle—we can't wait to welcome you to the start line!
Ready to get moving? Whether you're starting from scratch, returning to exercise, or simply looking for the motivation and support of a group, our 12-Week Beginner Run or Walk Program is designed for you.
Suitable for both walkers and runners, this progressive program will take you from the couch to confidently completing your first 10KM. With three structured training sessions each week, you'll gradually build your fitness, endurance, and confidence in a safe and secure environment.
Our experienced runners and walkers will guide and encourage you throughout the journey, offering practical advice, motivation, and support every step of the way. No matter your current fitness level, you'll be welcomed into a friendly and inclusive community where everyone works towards the same goal.
Your program includes:
* Entry into your 10KM Graduation Race
* Three training sessions each week
* Guidance and support from experienced runners and walkers
* Advice on nutrition, hydration, strength training, and stretching techniques
* A supportive and encouraging training environment
* The opportunity to achieve your goal of completing a 10KM
Program Details
* Orientation Morning: Saturday, 29 August 2026 at 09:00
* Program Starts: Monday, 31 August 2026
* Training Days & Times: Mondays & Wednesdays at 17:45pm & Saturdays at 7:00AM
Graduation Race:
* MP Titans Road Race 10KM on Saturday, 21 November 2026
Whether your goal is to walk or run the full 10km, we'll help you get there safely, confidently, and with plenty of encouragement along the way. Take the first step towards a healthier, more active lifestyle—we can't wait to welcome you to the start line!
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Where is it happening?
Olympic Spartan Harriers, Cape Town, Western Cape, South Africa
Event Location & Nearby Stays:
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Host or PublisherOlympic Spartan Harriers
