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Coach K | Township Running Coach 🇿🇦

@thetownshiprunner

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🏃🏾 Certified ASA Run Coach
Running coaching for real life. From your 1st kilometre to your next big race.
📍South Africa
👇 Couch to 5Km Free Plan

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Beginner runners: if you can't say a full sentence while running, you're starting too fast😂.

Try the Talk Test. "I could comfortably explain my weekend plans." Gasping halfway through? Slow down. Walk. Then run again🏃.

The slow, controlled running is the work. It builds your engine without wrecking you, so you can show up again on Thursday.

Yoh, your pace doesn't need to impress anybody. 😂

I'm Coach K, a certified ASA run coach.
I break down one running fix every week.
Follow along.

Comment PLAN below. Free Couch-to-5Km plan, straight to your DMs.

Beginner Runner | Easy Run | Running Coach

#beginnerrunner
#easyrun
#couchto5k taken in Soweto, Gauteng by @thetownshiprunner

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3 days ago

Most people judge a training week by how destroyed they feel by Sunday. Wrong metric.

Here's the practical version, from a running coach who says this every single week:
Easy day?

Slow it down enough to get real recovery before your next quality session.

Hard session?

Know what you're training for. Not every interval needs to be a PB attempt.

Long run?

Build the distance gradually. Your longest run doesn't need a rematch every Saturday.

Feeling cooked?

The plan says 10km — your body might be saying something else. Check your sleep, fatigue, and how the week's actually gone before you push through.
Feeling good?

Good.

That's not an invitation to bolt on another 5km just because you can.
Your training should leave you ready to train again. That's the part people miss.
The goal isn't to win every session. The goal is to make the sessions work together.

Save this before your next training week. 🔖

Running | Runner Coach | Running Insight

#runningcoach #trainingtips #runnersofinstagram by @thetownshiprunner

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18 days ago

EVERYBODY SEES THE RESULT.
WE SHOW YOU THE WORK. 👀🔥

The PB.
The medal.
The finish-line pic. 🏁

But ke… what happened before that?

Early mornings. 🌅
Hard sessions.
Tired legs.
Hill reps.
Long runs.
Life happening.
Still showing up.

THAT’S where the runner is built.

BEFORE.
→ THE WORK.
→ RESULT.

No magic.
No shortcuts.

Just quiet hard work. 🦍🔥

Four runners.
Four journeys.
One mindset:

SHOW UP. DO THE WORK.

This is Township Runners. 👟

Because Ukusha Komuntu is Character Development.

Swipe through.
See what the camera usually misses. 👀

WHO’S Next?

#TownshipRunners #RunningSA #RoadToRaceDay by @thetownshiprunner

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2 months ago

Race tomorrow: 42.2km, 11 laps of a racetrack, starting at sunset in Delmas. 🌇🏁

The trolley is staying home. The fuel is coming with me. 😅

My plan for the night: @cadencenutrition Carbofuel (Citrus) in the bottle 👇
⚡ 40g carbs per 500ml. This is your running petrol, so I'll sip early, not late.
🧂 Electrolytes. Sodium, potassium and magnesium replace what I sweat out.
🧪 Two types of sugar. More energy, less stomach drama.

🔁 Lap tip: on a 4km loop, I'll take a few sips every lap. Little and often wins.
11 laps, 13 corners, 0 trolleys.
See you under the lights, Delmas! 🔥
No hype. Just science.

P. S. Slide 2 is a reminder to the haters😉

Running Coach | Kasi Gent | Marathon 🤯
.
.
.
.
#sunsetmarathon
#redstarraceway
#cadencenutrition
#townshiprunner taken in Soweto, Gauteng by @thetownshiprunner

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3 hours ago

TGIF 😂

What have you done today?

Drop the 411 in the comments.

Let's get the weekend started, R30 a litre and all🏃.

Running | Community | Friday Energy

#relateable
#townshiprunner
#runningcommunity taken in Protea North Kasi Lama Kasi by @thetownshiprunner

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4 hours ago

Just a friendly Reminder 😉

Running Coach | Kasi Gent | Running Community

#relatable
#runningmotivation
#movement taken in Johannesburg, South Africa by @thetownshiprunner

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6 hours ago

Patience Beginner Runner ❤️.

Great things take time.

I'm not saying I've figured it all out but I've picked up a thing or 2 over past couple of years.

Running Coach | Kasi Gent | Patient Game

#running
#beginnerrunner
#longevity taken in Soweto, Gauteng by @thetownshiprunner

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15 hours ago

Community Matters.

I'm everyone's cheerleader.

Waking up is a blessing and we all managed to get it.

Give that hug, share that smile. It might make someone's day❤️

#relatable
#faith
#runnersofinstagram by @thetownshiprunner

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a day ago

Step by Step 🪜

#runnersofinstagram
#running by @thetownshiprunner

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2 days ago

Your easy pace isn't supposed to look impressive😂.

And it won't look the same every day. Tired, hot, hilly, or a rough week at work?
Your easy pace will be slower, and that's not lost fitness.

Easy is about effort, not the number on your watch⌚.

What makes you decide a run is easy? Tell me below.

Running Coach | Kasi Gent | Easy Runs

#CouchTo5k
#beginnerrunner
#womenwhorun taken in Soweto, Gauteng by @thetownshiprunner

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2 days ago

I do this for the love of People.

Runner Coach | Kasi Gent | Track Sessions

#relatable
#runner
#coaching taken in Soweto, Gauteng by @thetownshiprunner

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2 days ago

Beginner runners: walk breaks aren't failure😘.
They're how you finish your sessions💪🏽.
Comment PLAN below.

Free Couch-to-5Km plan, straight to your DMs.

Running Coach | Kasi Gent | Township runner

#beginnerrunner
#couchto5km
#runningcommunity by @thetownshiprunner

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3 days ago