Look no further

This is the first fully supported Beginner and Intermediate Running Programme

The Coaches of the 9to5 Programme understand that starting any exercise regime can be a daunting process, one that you may start multiple times a year but never actually finish. This is why we have developed a programme guaranteed to get you RUNNING!

The programme offers training for 5km, 10km and 21km distances at both beginner and intermediate levels.

Not only do we help you get active, but we also look at your lifestyle, giving you a holistic view on how to get healthy and enjoy the process at the same time.

HOW DOES IT WORK?

The programmes utilize the basics of periodisation training, one of the most established training methods in the sporting world. Each distance offers training at two levels of difficulty to cater for all levels of fitness.

Beginner: You have never run before – you think of yourself as a Newbie. You have been on the couch for a long while and need to dust more than one cobweb off your takkies. This programme will get you up and moving with a walk-run approach.

Intermediate: You train once or twice a week, but need the extra motivation and encouragement to get you on track in order to reach your fitness goals.

Beginner: You can definitely run 5km but are maybe getting a bit bored of the distance. You need to challenge yourself to go further but still need some motivation to keep you on schedule. You are comfortable enough to give a little push on the speed side, too.

Intermediate: You are a seasoned 5km and 10km runner, and you have probably even done the odd 21km race. Now it is time to target that Personal Best 10km time. This programme will increase your fitness, speed, endurance and stamina over 10km so that you are officially a racing snake.

Beginner: The bug has bitten and you love to run. Now it is time to tackle one of those away races. You’ve always wanted to run a 21km race and now is your shot.

Intermediate: You have been running for a good couple of years already and you can finish a 21km without much pre-race prep. This programme will help you to get that 21km Personal Record by building strength and stamina to get you running faster for longer.

All the programmes are designed to start you off slowly, building a proper base to achieve sustainable fitness. We don’t believe in just giving you the basics, the Challenge looks at everything, your weight, your health, your fitness, we want you to succeed so we give you all the tools you need!

WHAT DOES IT INCLUDE?

The Total Cost for the #9to5Challenge is R925.00 per person per 8 Week Programme.

  • Features of each 8 Week Programme
  • Pre-Assessment which includes:
    • Body Composition Assessment
    • Upper and Lower Body Strength Test
    • & a 1km Time Trial.
  • Your own highly-motivated coach who will be with you throughout your journey.
  • The weekly training programme which is designed to cater for each level of fitness.
  • All of this is done via our interactive mobile app. Your workout data can be tracked via most fitness devices and heart rate monitors and you can view your workouts prescribed by your coach on your phone, PC or tablet.
  • You can communicate with your coach at any time using the coaching app.
  • Weekly nutrition tips and articles to help answer all those questions that beginner and intermediate runners have.
  • Strength and Stretching programs included.
  • Weekly group runs with your coach.
  • Post assessment every 8 weeks to see how you well you have done.
  • Prizes for the 'Best Achiever' and 'Most Improved' runners in the programme.

We aim to help you to hit those running targets, get active and improve your health and wellness in a fun and vibrant environment.

WHERE DOES IT HAPPEN?

GROUP SESSIONS AVAILABLE IN THE FOLLOWING AREAS

Sandton Sports Club, Parkmore

Weekly run on Wednesdays @ 17:30
Coach Jeannie

Weekly run on Wednesdays @ 06:15
Coach Jeannie

Weekly run on Fridays @ 06:00
Coach Jeannie

Fields at Virgin Active, Bedfordview

Weekly run on Wednesdays @ 06:00 - 07:00
Coach Lauren

Wanderers Club, Illovo

Weekly run on Mondays @ 07:45 - 8:45
Coach Jeannie

Weekly rub on Tuesdays @ 17:15 - 18:15

Well Trained Team

Introducing your Coaches

Coach Jeannie

Jeannie

Sr. Trainer
Coach Lauren

Lauren

Trainer

Jeannie

Jeannie really understands what it means to be the change you want to see. Her philosophy to fitness and wellness is not only something she teaches it is something she lives.

Jeannie’s qualifications include a BA Humanties Degree (RAU), Personal Fitness Trainer (ETA), Crossfit Level 1 Instructor (Crossfit Int), Kettlebell Instructor (HFPA) and Life Coach (Results Coaching Systems).

What makes Jeannie different is that she knows what it is to hit rock bottom, pick yourself up, and start again. Four years ago, Jeannie had to undergo an emergency Caesarian as she gave birth to her twin boys. The recovery following the operation held many unknowns for Jeannie, the biggest being could she still run at the same level?

"It hurt to breathe when I walked at a good pace, never mind running. I could only handle 400m at a time and I felt like I was doomed to plod along for the rest of my life."

All the challenges that come with being a new mom threatened to overwhelm her and it was at this point she decided to put her big girl panties on, and started again. With the twins strapped safely in their now famous red pram, Jeannie hit the road. "After a year, my body and mind were getting back to normal and I could see the potential to get in shape and run competitively again."

Coach Jeannie

Coming back stronger than ever, Jeannie, grateful for her second chance, didn't hesitate when the opportunity to help others in the same situation came to pass. She started various group running programmes with the aim to train, educate and motivate those who wanted to run but didn't know how.

The response was amazing, and it was this that led her to take it to the next level, with the #9to5Challenge. Jeannie has set herself a four year plan culminating in the year that she hits the big 40 which she plans to celebrate with her fastest marathon and ultra-marathon, a big feat considering her current marathon PB is 3:04. With big challenges and even bigger dreams ahead, she is positive she will achieve it all! "I feel more passionate about running than ever before. Fitness and health are cornerstones of who I am, and I cannot imagine life without sport and exercise."

Jeannie is someone born to teach others, if it's motivation with a “CAN DO” attitude that you need to realise your own fitness goals, she is the coach for you!

Lauren

"Strength grows in the moments when you think you can't go on but you keep going anyway" -Karen Salmansohn

Realising the therapeutic value and psychological escape that running offers, Lauren believes running can be for everyone. She started running seriously in 2015 and has since competed in several races helping to grow her passion for the sport. Being fiercely competitive with others and herself means that she continuously improves her personal best times and is currently training hard to take on even longer distances.

Lauren discovered the 9to5 programme in 2016 when she completed her first challenge. She has first-hand experience of how training in a group increases motivation and accountability and attests to the incredible difference interval training makes to achieving better times and results.

Lauren has a Bachelor of Education from the University of the Witwatersrand and has moulded the minds of young women at Jeppe High School for Girls for the past six years. In addition to being an English teacher, she teaches Physical Education and has coached Netball and dancing. Her passion for health and fitness has dictated, in part, her decision to study a diploma in Personal Training and a certificate in Life Coaching with Trifocus Fitness Academy. Lauren dreams of being able to teach people more about their bodies and capabilities and to motivate clients to live better, healthier lives. She hopes to inspire a love of running in her clients so that they, too, experience the therapeutic and health benefits of this sport.

Coach Lauren

CORPORATE CHALLENGE

Companies are taking employee health and wellness more seriously now. They are truly trying to figure out the right solution to combat rising health issues and healthcare costs. Unfortunately, too many companies are trying to implement wellness programmes with little to no experience or game plan for success. As a result, more programmes fail than succeed.

Engagement, motivation, support and strategy are the keys to a successful programme. If employees are not involved in the solution, it's difficult for them to feel motivated to attain their goal. Preventable wellness is a complete lifestyle and behaviour change, and change takes time and commitment.

This is where the #9to5Challenge can tick all the boxes for a Corporate Health and Wellness Programme with the ability to become a team building exercise too.

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A Corporate Challenge can be structured to suit the Client. Please contact us to discuss your requirements.

  • We have structured our Corporate #9to5 Programme to produce the following

  • Teach employees how to run, thereby improving their activity, health and fitness base. Running is arguably the easiest, cheapest and most accessible form of activity thereby making it ideal for the majority of employees.
  • Develop a Social Running community within the Corporate environment.
  • Instil confidence to keep active by using running and social races to reach numerous goals.
  • Get to know fellow colleagues and support each other as team.
  • Employees are incentivised to commit and follow-through with the programme, thereby increasing the potential for lifestyle change.
  • Accountability to the Coach and the team.

Still have some questions?

I am sure you are wondering if this programme is right for you, so before you get overwhelmed by the facts and the figures let’s ask the following:

  • Are you unfit and looking to start exercising
  • Do you battle to train alone
  • Are you looking for someone to motivate you to exercise
  • Do you need to improve your running performance and style
  • Do you train better in a group
  • Do you need help with nutrition
  • Do you want to improve your overall health and vitality

If you answered “yes” to any of these questions, then the Challenge is for you!

Simply put, if you choose to join us in 8 weeks you will be running 5km, 10km OR 21km depending on your choice of distance !

Week by week you will be guided through an easy to manage programme that builds a base fitness that will make sure that you will not only be able to complete the distance but you will do so comfortably and enjoy it.

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Commonly asked Questions

I know that I’m more unfit than anyone else – I’m worried I won’t be able to keep up.

First off – Don’t stress ! Everyone starts somewhere. Even if you can only run for one minute at a time, it is something! And it is that something that we will use and build on. We hold group sessions for participants because in groups the competitor in you will ALWAYS push a little harder than you would if you were alone. Having the support and encouragement of your coach and the people around you (who are in the same position) to keep you going is a winning formula, so don’t worry we’ve got you covered!!

I’ve just had a baby and want to start running to get my pre-baby body back – Is it okay or will I injure myself?

As long as you have received the all clear from your gynaecologist you can run, especially if you used to run or exercise prior to pregnancy. For those who have never exercised before, the same applies - you will just take it slow. The programme is designed to build a solid base, making it manageable so that you love what you are doing, rather than pushing yourself too hard.

Is there only 1 running day per week?

No there are multiple running days per week that are described in the training programme that you will receive via the online platform and email after your first group session. Each activity day is specified to take the thinking out of the equation. All you need to do is follow the programme day by day. It is designed to get you running but also to increase your strength, stamina and enjoyment of being on the road.  

Will I lose weight if I run?

Well, this is entirely up to you. If you decide that it is time to get fit and healthy and combine your new found love of running with a healthy, well-balanced eating plan, then the answer is “yes”. Obviously, we are all different and, in some circumstances, this simple equation does not apply (for example: hormonal changes or medication) – however, for the majority of people, this is all it takes.

Will I REALLY be able to run my chosen distance by the end of the program?

Provided you commit to the training sessions laid out in the programme - YES. It is the responsibility of every challenger to complete his or her training sessions during the week in order to gain maximum benefit from the programme. Attending the group session once per week is not sufficient to achieve the goal of the programme.

  • Pre-requisites to be able to attain your distance and fitness goal
  • You need to do the various training sessions during the week, and if you can fit it in, the group session as well. The programme is only going to work if you commit to it, making it a part of your daily routine.
  • It is also helpful to keep a diary, recording your daily eating, exercise, sleep and fluid intake. This can be done on the Training Peaks Platform. Remember that, as your activity levels increase, your nutritional requirements will change. By keeping a diary, it will be easier for us to advise you.

I would like to join, however I travel frequently and will not be able to attend all the group sessions

Don’t stress about missing a couple of group sessions. Life is busy and things don’t happen as perfectly as we would like them to. If this programme is going to work for you, you need to commit and make it work. No more excuses, just get it done. Even if you cannot make every group session, you will still receive the weekly training plan to complete on your own and this can be done anywhere in the world that you may find yourself (this is the beauty of running). You will also receive all the valuable information and education that you need to improve and stay motivated via the weekly newsletter. So, once again, we have you covered.

Feel Free to Contact Us

If you have any other questions not covered in the above please contact Jeannie below and she will answer any further questions you may have.

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