Run with Rogan

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Healing through exercise, one step at a time

Run with Rogan combines movement science and community to help you start running safely, build consistency, and rediscover the enjoyment of exercise. Every step is guided by the same principles of biokinetics, healing through exercise.

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About Run with Rogan

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Run with Rogan began as a simple couch-to-10km programme and has grown into a supportive running community for people of all ages and levels. What started as a way to help people return to movement has become a space built on consistency, progress, and the shared enjoyment of running.

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The Couch to 10km programme is designed for anyone wanting to start or return to running in a safe and structured way. Whether you’re recovering from injury, postpartum, or rebuilding your fitness after time away, the programme provides a gradual and guided path back to confident, comfortable running.

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Over eight weeks, you’ll complete three running sessions per week, supported by two strength-training sessions that complement your progress. Along the way, you’ll receive simple, evidence-based advice on exercise technique, recovery, and healthy training habits, all grounded in clinical exercise science.

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Our Programmes

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Kickstart 5K

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A friendly and achievable way to begin your running journey or ease back into training after a break. This plan focuses on steady progress, helping you build a foundation of strength, endurance, and confidence.

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Couch to 10K

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An eight-week structured programme designed for beginners or returning runners. You’ll safely progress from walking and light jogging to comfortably completing a full 10km distance.

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Smash Your 10K

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For those ready to go a little further. This programme focuses on improving running form, pace, and endurance through progressive sessions and supportive strength work.

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16 Weeks to 21K

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A gradual and balanced plan for runners aiming to complete their first half-marathon. It blends structured running sessions with cross-training and recovery strategies to help you reach race day strong and injury-free.

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The Run with Rogan Approach

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Every programme is built on the same foundation: safe progression, proper movement, and long-term health.

As a biokineticist and clinical exercise specialist, Rogan Heyns applies the principles of rehabilitation and exercise science to ensure each runner improves fitness safely and sustainably.

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Run with Rogan isn’t just about running further; it’s about moving better, feeling stronger, and enjoying the process

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Join the Community

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Whether you’re taking your first steps or chasing a new goal, Run with Rogan offers a structured and supportive path to success.

Healing through exercise, one step at a time.