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Coach K | Running Coach 🇿🇦

@thetownshiprunner

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🏃🏾 ASA-certified run coach
First kilometre to your next PB🎉
Free 9-week Couch to 5K plan 👇
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# Beginner runner # Showing up for myself # running. @thetownshiprunner I improved with 5 minutes 💃💃💃 thank you for the running app.....

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# Beginner runner, thank you coach for your guidance. I will keep on pushing.....

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If you want to buy your self a new pair of shoes don’t feel judged there are members out there keeping the hotel industry alive!

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A huge congratulations to the Class of 2026 Comrades Marathon — you are truly remarkable. 🎓✨🏅

Your hard work, resilience, and dedication have brought you to this incredible milestone. These remarkable achievements stand as powerful proof that dedication always triumphs.

Keep running, keep striving, keep pushing yourself because the greatest tragedy is not dying before achieving everything, but living without daring to chase anything at all.

Thank you Coach Khali, for this season of dedication, passion, and commitment you have poured into our program, from the entry level to all of the runners you’ve coached, have been truly unmatched.

This joyful moment wouldn’t be possible without the love and support of CampNou members, families and the running community who supported and helped to make this day possible!

We are so proud of all you have accomplished and excited to see where your journey takes you next.

Season 2: Episode 5 - "The journey is complete, and the legacy begins."

Ska Fela Moya Mgijimi!!

#HomeOfChampions
#LandOfNegativeSplits
#HomeOfTheBraves
#CameraNeverLies
#CampNou🏟️

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My brother has been killing the game lately 😮‍💨

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Race recap… 🏁🏃🏾‍♂️

Got to the start with my Mofolo crew — vibes high, energy loud 🔥🇿🇦
Soon as it got real, I moved to my seeding… locked in, did my warm-up drills, mind sharpening.
Gun went off and boom… panic left the station 🚉❌ focus switched ON 🎯

A race of two halves… 🌓

0–28km? Pure silk 😮‍💨✨
Cruising, easy efforts, just vibes… only challenge was the darkness ngoba at some point I needed a headlamp nje 😭😂

Game plan: 30km under 2h30 for a sub 5…
I hit 2h31 🫢 Yoh… already flirting with danger.

Then the race started…

Second half? Welcome to the pain cave 😤🔥
Mind games, heavy legs, demons whispering “slow down”…
But kasi spirit said: “not today mfethu” 🇿🇦

Marathon mark target: sub 3h40
I came through in 3h37 💪🏾 still alive… still fighting.

Then came that nasty stretch… Constantia Nek 44–47km 😭
That climb? Personal vendetta.

50km check: 27 minutes for 6km 😳
No room for mistakes.

That’s when training spoke 📈
“Give us 2km under 5min… we’ll carry you home.”

56km… finish nowhere in sight 😩
But then I saw it… the sub 5 bus right there 🚍🔥

Switched Garmin to time of day: 10:21:44
Cut-off? 10:24.

Did I not find another gear?? 😤💨
From nowhere… 3min pace activated.

Crossed that line before 10:24…
SUB 5 secured. DONE. 🥵🏅

MORAL OF THE STORY... Trust your training. Fight when it hurts. Kasi never folds 💯🔥

#Sub5Club #TwoOceansUltra #KasiStrong

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Now that the dust has settled, I’ve been gathering my thoughts trying to put words together… 🖤🏃🏾‍♂️

The Two Oceans Ultra Marathon powered by BYD humbled me. 🌊🔥
Grueling. Relentless. Beautiful.
A race that strips you down… then rebuilds you through people.

I found my feet in this running life because of community🙏🏾
@okletsrun laid the foundation.
@mofolotrainingprojects2.0 Gave me the swords A massive shout out to my family @peak_team_ac I have a family here❤️.

So many Different crews and clubs have shown love, Hence I can proudly say I'm a social runner with a big fam❤️✊🏾

Somewhere along the way, I felt like I had lost everything… lost myself in heartbreak 💔
But through these miles and these people, I found even more — they helped piece me back together🫶🏾

We ran, we walked, we suffered… but we never stood alone.
That’s the real win. That’s the real medal. 🥇

Back in September 2025, the targets sounded crazy 😭💀
Now? We’re two goals away from ticking every box. 📦🔥

Forever grateful for the journey, the breakthroughs, and the people who carried me to find myself in every mile. 🖤🏃🏾‍♂️✨

#TwoOceansUltra #RunTogether #RunningCommunity #KasiRunners

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🏅🔥 #MedalMonday — Joburg City Half Marathon

Another beke le beke mei skat moment 📸🏃🏾

Big blessing to run with the crew — ngoba alone it’s tough, but together we fly. Those R82 hills? Yoh… they showed me real flames 😅🔥 but we held it down.

Weekend mileage was loud — 50km of quality to close the week on a solid 110km 💪🏾📈

Seeing @fit_masi @zii_ndlovu @khosinyandeni and so many dope runners along the route gave me that extra push — finished the half with ease, vibes all the way 🙌🏾🏃🏾‍♂️

Grateful. Strong. Consistent. Kasi running is a lifestyle.

#JoburgCityHalf #MofoloProject #TownshipRunners #KasiRunners #RunWithHeart #SowetoStrong 💨

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25 JANUARY | JOHNSON CRANE MARATHON 🏁🔥

Swipe through the memories ➡️
Because this day meant more than just 42.2km.

Going into the race, the plan was simple:
run faster than ever before… but stay in control 😮‍💨
No chasing. No panic. Just trust the work and respect the distance.

For 10 weeks, it was nothing but early mornings, tired legs and silent discipline. Long runs, tempos, speed sessions — all leading to this moment. And on the day, the body answered.

Another marathon PB unlocked ⏱️🔥
Proof that patience, structure and consistency really pay off.

From the kasi roads to race day glory — this one hit different.
Grateful for the journey. Hungry for more.

#JohnsonCraneMarathon #MarathonPB #42km #RunningJourney #TownshipRunner KasiRunner AfricanRunners RunningMotivation ConsistencyPays FromTheKasi RoadRunning 🏁🔥

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10 weeks of straight work 😤🔥

40km long runs 🛣️
30km tempo sessions 😮‍💨
20km speed days 💨
8km time trials ⏱️
Plus sneaking in a few races just to check ourselves👀

No noise. No shortcuts.
Township Runners are working.

Mofolo Project 2.0 is alive and kicking 💥
Season 2 in full effect.

Swords have been sharpened ⚔️
Now it’s time to execute.

#TownshipRunner #MofoloProject2 #RunningReels #KasiRunner #FromTheKasi MarathonTraining DistanceRunning AfricanRunners RunningMotivation ConsistencyPays 🔥🏁

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✨ *TEAM VITALITY – MIDRAND EDITION* ✨

*“Come Back” Training Session*

In the spirit of building a strong, supportive community and encouraging a healthy lifestyle, we’re excited to invite you to our **Team Vitality Midrand – I Come Back Edition**, focused on Comrades training and consistency.

📅 **Date:** 17 January 2026
📍 **Starting Point:** Parking 🅿️ Gate B, Mall of Africa
🎀 **Theme:** A touch of pink 🩷

📏 **Distances (Comrades Training Session):**
• 5 km (Walkers welcome 🚶🏽‍♀️)
• 10 km
• 15 km
• 30 km

This session is all about **movement, discipline, connection, and coming back stronger** — whether you’re walking, jogging, or pushing your limits in preparation for Comrades.

💧 **Please note:** Everyone is encouraged to bring their own water.

Help us spread the word by sharing this on your socials and inviting friends and family to join us.
Let’s continue growing the culture of wellness togethe
#healthiswealth #running #training @teamvitality

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Last dance 🕺 tomorrow #Slyza #Salute

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