Training Groups

Please feel free to join us on any of the training runs listed below.  Each group is managed by a specific contact person and all details are on their individual Whatsapp groups. 

Should you wish to join a group, have your own running group listed here, or maybe keen to start something yourself – please Whatsapp Jacqui on 082 441 4320 or email membership@westcoastathleticclub.co.za

PLEASE NOTE: The list below is a guideline and dates/times do sometimes change for various reasons (weather, events, training, member availability).

The best way to keep track is via the specific Whatsapp groups and the WCAC Facebook pages.  (Main club page OR Members contributions page)

We are also fortunate to have an excellent and knowledgeable in-house coach who will be happy to meet you for a personal athletic assessment and set up a customized goal and ability based training program which can include coached sessions and regular progress follow-ups. Chat to coach Alan Green.

Tuesday Club Run

Tuesdays 5.45pm 5km & 8km Road Our main weekly club run held from the club house, run starts at 6pm in summer and 5.30pm in winter. All are welcome, members new and old along with non-members. The route is fairly flat and easy, through the Flamingo Vlei suburb roads. Join us every second Tuesday for time trials. Warm up hosted by coach Alan 15 minutes before the start of the run, and club announcements in between. Join us for a beverage in the clubhouse afterwards.

McPhersons Thursdays

Thursdays 5.30pm 5km & 10km Trail Organised by Rodney Russel, held most Thursdays at McPhersons restaurant on Gill Road, Table View. Easy flat run along the vlei, 5km route which can be doubled to make up 10km. Afterwards meet in the restaurant for drinks and fantastic half price burgers, special exclusive to the runners group. Join the West Coast Trail Whatsapp group for regular updates on trail runs.

Centurions

Sundays 7am 8km, 11km, 16km, 20km Trail Organised by Bruce Wood. Long standing tradition at West Coast, this iconic training run held on most Sundays in the summer months was originally set up as an Oceans training run, now frequented by hard core trail runners, road runners, novices, casual runners and walkers of all age groups. Lovely morning out on the mountain. Watch the Facebooks and Whatsapps for details, usually the group meets at the UCT lower parking or at Kirstenbosch top gate, depending on the distance runners want to do. 

Wednesday Morning Ladies Run

Wednesdays 6am 10km Road Organised by coach Alan Green, casual social group of ladies and some dogs that runs on the beachfront every Wednesday morning from Carlucci’s restaurant in Blouberg. The group usually has coffee and a chat afterwards. Note this is a coached session, there is a nominal fee to participate. Speak to Alan for details.

Running is our Therapy – Speedsters group

Meeting from Sunningdale Virgin active organized by Guy Michel AKA the DarkLord, this is a group for mid to fast guys, with a slow pace of 5:20 m/km on recovery days and fast pace of of 4:10 m/km. Contact number is 0729168470 for anyone interested.

The Snazzy Shuffle

Various schedules   Short distances Road & trail Organised by short distance captain Naz Parker. This is the famous Sloth bus, specifically for the slower runners. Runs take place in the evenings over 5km or 8km when available, including intervals and hill work. Weekend long runs 10, 15 & 20km on a Sat when there’s no races. Also the 11km Centurions on a Sunday. Naz heads up the group and keeps the pace easy. Great for beginners and runners who just prefer to take it slow.

Perlemoen Hill Training

Thursdays 6pm Short distance hill repeats Road Organised by coach Alan Green who is usually at Perlemoen. He will provide coaching and formwork training for a nominal fee of R30 a session, or just pitch up and do your own thing. Usually lots of West Coasters around, it’s very safe to run alone there too. The workouts are quite strenuous, great for those training for hilly races or the mountains.

RISE AND SHINE MORNING RUNS

All week Early Mornings 5 to 10km Road Organised by Eugene Cilliers. Large organised group that meets around 5am every morning at either of the two Virgin Active gyms in the area. Safety in numbers ensures that the groups run together and wait for slower runners so all finish together. Contact Eugene to get onto the Whatsapp group so you can keep up to date on schedules.

Trail Training

All week Various times Various Distances Trail. Our Trail captain, Izak, often organises training runs on the trails on weekends, many are suitable for novices as the club believes in enticing more runners to hit the trails. We have so many beautiful places around Cape Town with no better way to experience our natural habitats than trail running. Join the West Coast Trail Whatsapp group for info and updates regarding trail runs. There is also a group of weekly trail runs organised by Tim from the K-Way VOB club, this info goes out weekly by email. To subscribe to this group because you do want to receive this email, please email Tim Bellairs on tim.bellairs@gmail.com and request to be added. The runs mostly happen around the Table Mountain range.

Comrades & Two Oceans training.

From January until Comrades every year a series of mostly long distance training runs are organised by David Yuill, Malcolm Lomberg and Don Oliver at various regular locations around the Cape. A full schedule of training runs and presentations will be posted here on the website shortly. All are welcome to participate, not just Comrades entrants. The longer runs are often supported on route with refreshments.

Norrie Williamson Training Programmes

Norrie Williamson programs, organised by Dave Yuill and Malcolm Lomberg, are held most days of the week and weekend. Norrie is a highly recognized and well respected coach and through a partnership with the WCAC there are programs ranging from 10km (33min through to 80min) as well as for all Oceans and Comrades medal categories. The sessions are extremely well structured and in accordance with each persons individual ability. As part of our partnership with Norrie, we run various seminars/workshops throughout the year focusing on many aspects of running (form work, race strategy, training principles, etc). Any member is able to join in on a session, however, should you wish to obtain the training program and participate continually in these training sessions, then there is a fee required. Contact Malcolm Lomberg and/or Dave Yuill who can provide further information and details.

Wietse se Run

Local Comrades legend Wietse van der Westhuizen organises and manages continuous and fantastic road training runs from the Bellville area. Although not West Coast affiliated, all are welcome at Wietse’s training with many West Coasters participating in the Saturday early morning long runs at 5.30am from Willowbridge shopping centre in Bellville with distances of 6/12/15/ 20/28/&30Km. Always well attended with sometimes hundreds of runners, this is also great group training for short and long distance runners, novices and seasoned runners all take part. Join Wietse se Run Facebook page for details and updates.
Wietse also holds weekday training sessions in Bellville usually as follows: 
Monday: 9/13/16/21km from Willowbridge, Checkers side 17h30.
Tuesday: Speed session Bellville Track, next to Velodrome – 06h00 or 17h30
Wednesday: 9/13/16/21km from Willowbridge, Checkers side 17h30
Thursday: 5km Time trial 18h00 – Jack Mulder Park Boston