West Coast Athletic Club

LET’S PLAY
It’s Thursday and the hills are calling!

We meet at Perlemoen and it’s 5:00 and 5:30 start time

Strong runners aren’t built on easy roads… they’re built on the hills! 💪🔥
Tonight’s focus: Strength • Power • Endurance • Mental Toughness
Hill training helps you:
✅ Build stronger legs
✅ Improve running form
✅ Increase speed & stamina
✅ Develop mental resilience
Session Idea:
🔹 Warm Up – 10–15 min easy jog
🔹 Hill Repeats – 6–10 x uphill efforts
🔹 Easy recovery jog/walk down
🔹 Cool Down + Stretch
Remember:
Every hill you conquer in training makes race day feel easier!
Keep pushing… keep climbing… keep believing in your progress! 🚀
“The hill may be tough, but so are you.”
RunningCommunity StrongerEveryStep KeepClimbing

COACH's TIP

Success in running isn’t built in one workout… it’s built through dedication, discipline, and showing up — even on the days you don’t feel like it.

Every kilometre counts.
Every early morning matters.
Every small step moves you closer to your goal.

Keep believing in yourself, trust your training, and remember… progress takes patience. 💪🔥

Keep running. Keep growing.


💙🤍❤️

🌅🏃‍♂️ SEE YOU THIS EVENING, WESTIES!

With our revised winter start time, we’ll be heading out from 📍Big Bay Lifesaving Club at 17:30, with announcements starting from 17:15.

Were you a part of the Cape Town Marathon this weekend?
Come shake your legs out and enjoy an easy pre-race run with the crew. 💙

If you weren't? No worries!
Come through for the gees, good company, and a beautiful West Coast evening. 🌊☀️

Whatever your pace, you’re welcome here.
See you later, Westies! 🙌

✨ 𝗪𝗘𝗘𝗞 𝗔𝗛𝗘𝗔𝗗: 𝟮𝟱 – 𝟯𝟭 𝗠𝗔𝗬 𝟮𝟬𝟮𝟲✨

Winter runs are in full swing, the trails are muddy, the hills are character-building, and race season keeps rolling on. Let’s get after it, West Coasters. 💙❤️🤍

🏃‍♂️ 𝗧𝘂𝗲𝘀𝗱𝗮𝘆 – 𝗖𝗥𝗘𝗪𝗦𝗗𝗔𝗬
📍 Big Bay Lifesaving Club
⏰ 5:30 PM (Winter Time)
🗣 Announcements at 5:15 PM

Earlier start, same great crew, same post-run catchups, same cool kit on sale.
Layer up, light up, and come get those winter miles done. 💡🦺

⛰️ 𝗧𝗵𝘂𝗿𝘀𝗱𝗮𝘆 – 𝗧𝗥𝗔𝗜𝗡𝗜𝗡𝗚 𝗢𝗣𝗧𝗜𝗢𝗡𝗦
🌿 Trails at Bloemendal – ⏰ 5:30 PM
⛰️ Hill Training – ⏰ 5:30 PM

Choose the vineyards or the climbs — both will make you stronger for race day.

🏁𝗥𝗔𝗖𝗘𝗦 𝗧𝗛𝗜𝗦 𝗪𝗘𝗘𝗞𝗘𝗡𝗗:

🏃‍♀️ XCountry League 2
📅 Saturday, 30 May
📍 Willowbridge

Cross country season continues! Expect mud, spikes, teamwork, and a whole lot of cheering from the sidelines.

🏙️ UWC Fast & Flat
📅 Sunday, 31 May 2026
⏰ 07:00 AM
📍 UWC Stadium, UWC Campus, Robert Sobukwe Road, Bellville

Distances available:
* 10km
* 6.5km

Flat, quick, and perfect for chasing a fast time.

Keep showing up, keep supporting each other, and keep those legs moving through the colder mornings. 💙❤️🤍

The Coaches Tip

Westies on the run

Runners from the wild West Coast of Cape Town are used to running in the wind but even hardened West Coasters Dawie Wilcock and Bruce Wood couldn’t resist a bit of comfort eating during the False Bay 50.

The tables were brilliant at the race, despite the rain and wind every table had drinks ready for us - and there was plenty to eat over the second half of the race as well.

Strand Athletics Club FalseBay50

🚨 *SAVE THE DATE* 🚨

The countdown to Cape Town’s most scenic race weekend has officially begun! 🌅🏃‍♂️

📍 Intercare Blouberg Marathon 2026
📅 3–4 October 2026

The weekend lineup includes
- 42km
- 21km
- 10km
- 5km Beach Fun Run

For the past THREE YEARS this event has SOLD OUT early 🔥
If it’s on your bucket list… don’t wait too long.

Ocean views 🌊
West Coast vibes 🌾
Table Mountain magic ⛰️
One unforgettable race weekend.

👍 Like & follow our page so you’re first to know when entries open.
📲 Share this with your running crew, club mates and training partners — this is one race weekend you don’t want to miss!

WestCoastRunning RaceWeekend

The Coach's Tip:

🏆️ 𝗤𝗨𝗔𝗥𝗧𝗘𝗥𝗟𝗬 𝗔𝗪𝗔𝗥𝗗𝗦 𝗡𝗜𝗚𝗛𝗧 𝗜𝗦 𝗛𝗘𝗥𝗘! ❄️🏆

Westies, it’s time to celebrate the legends of the red, blue and white! 💙🔥

Join us on Tuesday, 19 May after our winter Tuesday Crewsday Run as we celebrate all the grit, podiums, PBs, milestones and magic from **February, March & April 2026** 🙌

🏃‍♂️ Crewsday Run – 5km or 8km at 5:30pm
🏅 Quarterly Awards – straight after the run
🥔 Dinner Special – Loaded stuffed spuds with mince & cheese… the ultimate winter warmer and perfect carbo load 😍
🌱 Vegan option available
💰 Only R55

🎟️ Grab your meal ticket before the weekend here:
[https://westcoastathleticclub.co.za/product/quarterly-awards-meal/]

Expect good vibes, great people, loud cheers and a proper West Coast celebration 🎉

💙