Pay Once · Run It · No Subscriptions

Run
Unlocked.

A coach-built 8-week programme that meets you where you are. Pick your goal, build your plan, track every kilometre. Strength training built in. Pay once, run it, your access expires.

Build My Plan Calculate My Paces
8 Week Programme
R450 Once-Off · No Subs
R8 A Day. Less Than A Coffee.
240+ Runners Coached

💡 Bookmark this page (⌘D on Mac · Ctrl+D on Windows). It's your training home for the next 8 weeks — open it daily.

Runner in motion — Run Unlocked

Step 01 · The Programme

Everything you need to run stronger

One 8-week programme, R450 once-off. Adapts to your level, your schedule, your goal. Strength training included as a non-negotiable. Your access expires when the programme ends — no subscriptions, nothing to cancel.

01 · The Plan

8wks

Personalised Programme

Adapts to your level

Per Week

3-5 runs

Goal

5K → 10K

02 · Smart Paces

5zones

Pace Calculator

Stop guessing your effort

From

Recent 5K

Updates

Live

03 · Track Everything

∞

Mileage Tracker

Built into your plan

Logs

Every km

Sync

Auto

04 · Run Stronger

2x/wk

Strength Built In

Required, not optional

Where

Studio + Online

Focus

Injury-proof

Step 02 · Build Your Plan

Tell us about you

Three quick questions and we'll generate your full plan — week by week, run by run, with target paces dialled in.

Programme

The Half

Total Weeks

12

Total Distance

410 km

Race Day

—

Week 1 · Building Base

Step 03 · Know Your Paces

Train at the right effort

Drop in a recent 5K time and we'll calculate your training paces across every effort level. Stop guessing, start training smart.

Your Recent 5K

Don't have one? Run a fresh one this weekend — or estimate based on a recent training run.

:

Updates live as you type

Predicted Race Times

Your 5K becomes your roadmap.

Based on your time above (Riegel's formula). Realistic estimates assuming similar effort and adequate base mileage. Use these as targets, not guarantees.

5K

25:00

5:00/km

10K

—

—

21.1K

Half marathon

—

—

42.2K

Marathon

—

—

Step 04 · Track Every Kilometre

Log it. Watch it grow

Every run gets logged. Every kilometre counts toward your goal. Stay consistent, stay accountable, stay on track.

Members Only

Your tracker unlocks after you buy.

Total distance, current streak, this-week stats, longest run, and a recent runs log — all yours for the full 8 weeks once you're in.

Unlock for R450 →

Total Distance

0km

of 100km goal

Current Streak

🔥

0

Days In A Row

This Week

0km

Longest Run

0km

Step 05 · The Guide

Run further. Run faster. Run injury-free.

A programme alone won't make you a better runner. These are the non-negotiables that separate runners who finish strong from runners who break down. Built into every plan, included in your R450.

Non-Negotiable · Required

Strength train twice a week.

Running breaks you down. Strength training builds you back. Two full-body sessions a week — focused on glutes, core, and single-leg strength — is the difference between finishing race day and limping through it. Skip this and the programme won't work. We mean it.

Train at the Studio · Membership Train Online · Coming Soon

Studio is open and taking members now · Unlocked Online launches soon (R199/month) — click through to join the waitlist

2x

per week
minimum

01

80% easy. 20% hard.

Most of your running should feel suspiciously easy — you should be able to hold a conversation. Save the hard efforts for tempo and interval days. Running everything "medium" is the fastest road to burnout.

02

Sleep is recovery.

7–9 hours, every night. Your body adapts to training while you sleep, not while you run. Skimp on sleep and you'll feel every kilometre twice as hard.

03

Fuel before. Refuel after.

Carbs 60–90 minutes before a run. Protein and carbs within 30 minutes of finishing. Running hungry doesn't make you tougher — it makes you slower and breaks you down faster.

04

Pain ≠ soreness.

Sharp, localised, joint pain = stop and rest. Dull, muscular soreness = keep moving, ease the load. Learn the difference. Pushing through the wrong kind costs you weeks.

05

New shoes every 600–800km.

Cushioning compresses long before the upper falls apart. Track your mileage per pair (we do this for you in the tracker) and replace before injury, not after.

06

Warm up. Cool down. Stretch.

5 minutes of dynamic warm-up before every run. 5 minutes of mobility after. Foam roll on rest days. Boring, unsexy, and the reason your hamstrings don't seize up at week 6.

07

Cadence — aim for 170-180 spm.

Most beginners over-stride and land heel-first, which sends shock straight up the joints. Quicker, shorter steps. Count your right foot strikes for 30 seconds — should be 85-90. If you're at 70, tighten up the turnover.

08

Breathe in rhythm — 3:2 for easy, 2:1 for hard.

Three steps breathing in, two steps breathing out for easy runs. Tempo and intervals: 2 in, 1 out. When the rhythm falls apart, slow down — don't muscle through. Your breath is the cleanest gauge of effort you have.

09

Find your mantra.

The last 20% of any run is mental. Pick 2-3 words you say to yourself when it gets hard ("strong and smooth", "this is what you trained for", "one more km"). Sounds cheesy. Works. Our coaches' favourite: "earn the next km."

5-MINUTE PRE-RUN WARM-UP

Don't skip the warm-up.

Do this before every run — even easy ones. Especially easy ones. 5 minutes saves you 5 weeks of injury.

  1. Walking forward · 60 sec. Brisk pace, get the blood flowing. Don't run cold.
  2. Leg swings · 10 each leg, both directions. Hold a wall. Front-back swings, then side-to-side. Loose hips.
  3. Walking lunges · 8 each leg. Slow and deliberate. Knees track over toes. Wakes the glutes.
  4. High knees · 30 sec. Light, not heavy. Drive the knee, not the foot.
  5. Butt kicks · 30 sec. Heel to glute. Loosens the hamstring + quad.
  6. Easy jog · 60 sec. Build into your easy pace gradually. Don't start at goal pace.

5-MINUTE COOL-DOWN

Stretch when you're warm.

Right after the run, while the muscles are still pliable. Hold each stretch 30 seconds. Don't bounce.

  1. Walk it out · 60 sec. Don't stop dead at the door — let the heart rate come down naturally.
  2. Standing hamstring · 30 sec each leg. Heel on a kerb or low step. Hinge at the hips, flat back.
  3. Hip flexor lunge · 30 sec each leg. Half-kneel, push hips forward. Critical for desk-sitters.
  4. Calf stretch · 30 sec each leg. Hands on a wall, back leg straight, heel down. Switch the angle for soleus.
  5. Glute pigeon · 30 sec each leg. Ankle on opposite knee, lean forward. Opens the deep glutes.
  6. Standing quad · 20 sec each leg. Hold a wall, pull heel to glute, knees aligned.

Step 06 · Lock It In

One price. One programme. No subscriptions.

R450 once-off for the full 8 weeks. That's R8 a day — less than a flat white. Pay once, run the programme, your access expires when the 8 weeks are up. No "remember to cancel," nothing to chase.

Run Stronger · 8 Weeks

R450 once-off

Per day R8.04
Per week R56.25
Per run (≈32 runs) R14.06

Pay via card, EFT, Instant EFT, SnapScan or Zapper (PayFast) · All sales final

Test checkout in sandbox mode

What's included

  • 8-week personalised programme (level-adaptive)
  • Pace calculator with 5 training zones
  • Mileage tracker, streaks, this-week stats
  • Run Stronger guide (recovery, fuel, form)
  • Strength training schedule (2x/week required)
  • Programme adapts week-by-week as you log runs
  • Access for the full 8 weeks, then it expires

FAQ

Common questions

I've never run before. Is this for me?
Yes. Pick "Beginner" in the builder and the programme starts you on run/walk intervals and builds up safely over 8 weeks. By the end you'll be running comfortably and ready for your first 5K.
Is this really R450? No subscription, no upsell?
R450. Once. That's R8.04 a day across the 8 weeks. You get the full programme, the pace calculator, the tracker, and the Run Stronger guide. No monthly billing, nothing to cancel. When the 8 weeks are up, your access expires.
Do I really have to do strength training?
Yes. Two sessions a week, minimum. Running breaks your body down and strength training builds it back. Skip it and you'll get injured — that's not us being dramatic, that's how running works. Right now your option is in-person at Unlocked Studio (monthly membership). Unlocked Online (R199/month) is launching soon — sign up there for early access.
Do I need to come to the studio for the running plan?
No. Run Unlocked is fully online — run anywhere, anytime. The studio link is for your strength training (which is required, see above).
What if I miss a session?
Life happens. Slot the missed run into the week if you can, or skip it. Don't try to cram missed long runs into the final weeks — that's how injuries happen.
What happens after 8 weeks?
Your access expires and you've built a stronger base than 95% of runners ever do. Want to keep going? Buy the next 8 weeks at R450, or progress to a longer goal. Want to keep your strength gains? Stay on at Unlocked Studio or Unlocked Online.
What's your refund policy?
All sales are final — R450 once-off, no refunds. We back the programme with the work, not a refund window. If you hit a snag during the 8 weeks (injury, life, motivation), message us and we'll help you make it work.

Almost there

Tell us where to send your access.

Quick details, then off to PayFast for payment. Your access link and receipt will land in your inbox.

By continuing you agree that all sales are final. We'll never share your email.

✓

Payment received

Welcome to Run Unlocked.

Your 8-week programme is now unlocked on this device. To access it on your phone, tablet, or any other device, do these three things:

  1. Bookmark this page — ⌘D on Mac, Ctrl+D on Windows. It's your training home for the next 8 weeks.
  2. Check your email — we'll send you the magic link. Open it on every device you'll train from (phone, laptop, tablet) and bookmark there too.
  3. On your phone — tap Share → "Add to Home Screen". Run Unlocked appears as an icon, opens straight into your programme like an app.

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