Beginner Friendly
Guided sessions for runners starting from walk-run level.
Simple Weekly Plans
Easy schedules to help you build consistency without burnout.
First Race Ready
Support for your first 5K, 10K, and beyond.
START HERE
Beginner Guides That Keep Things Simple
First steps
How to Start Running
A practical beginner guide to building your first running habit without overdoing it.
Read guideMonth one
What to Do in Your First Month
A simple first-month framework for building consistency, handling rest days, and avoiding common beginner mistakes.
Read guideFirst race
How to Train for Your First 5K
A beginner-friendly approach to getting ready for your first 5K without overcomplicating training.
Read guideFEATURED FROM RUNNING CALENDAR
Upcoming South African Races
Empangeni
uMhlathuze Crocs Marathon
View race detailsDespatch
Kariega Human Race
View race detailsNgqeleni
Ngqeleni Athletics Club Human Rights Road Race
View race detailsPretoria
Right to Run at Sunnypark
View race detailsStanderton
Standerton Goldi 4-in-1 Race
View race detailsHartbeespoort
TROJAN Om Die Dam
View race detailsPage 1 of 7 · Showing 1-6 of 40
Source: Running Calendar listings (https://runningcalendar.co.za/). Last synced on 20 March 2026.
RUNNER TOOLS
Simple Tools For New Runners
JOIN THE COMMUNITY
Join Slow Miles on Substack
Subscribe for beginner-friendly run guidance, local race context, and community updates through Substack instead of a separate app login.
Prefer the full Substack experience? Use the buttons on the left to read or subscribe directly on the publication.