Introduction With Cobus
“Confidence is built, not given. And performance is the result of long-term investment.” - Cobus Groenewald
Cobus Groenewald, founder and head coach of Piece by Piece, is a passionate endurance athlete and dedicated running coach with years of experience in helping runners of all levels achieve their goals. His training programmes are built on the principle that true fitness is constructed gradually—block by block—with structure, purpose, and consistency. Cobus offers expertly designed plans for distances ranging from 5 km to the Two Oceans and beyond, each tailored to suit the athlete’s ability, availability, and performance goals.
Cobus's training method is hybrid—pulling proven elements from Arthur Lydiard, 80/20, Jack Daniels, pyramidal, threshold, and double threshold training. But no cookie-cutter plans. Every program is adapted based on where you are in your journey and where you want to go.
Introduction With Cobus
“Confidence is built, not given. And performance is the result of long-term investment.” - Cobus Groenewald
Cobus Groenewald, founder and head coach of Piece by Piece, is a passionate endurance athlete and dedicated running coach with years of experience in helping runners of all levels achieve their goals. His training programmes are built on the principle that true fitness is constructed gradually—block by block—with structure, purpose, and consistency. Cobus offers expertly designed plans for distances ranging from 5 km to the Two Oceans and beyond, each tailored to suit the athlete’s ability, availability, and performance goals.
Cobus's training method is hybrid—pulling proven elements from Arthur Lydiard, 80/20, Jack Daniels, pyramidal, threshold, and double threshold training. But no cookie-cutter plans. Every program is adapted based on where you are in your journey and where you want to go.
Custom Programmes
Choose Your Distance — Build Your Best Performance, Piece by Piece.
Different Programmes
Choose Your Distance — Build Your Best Performance, Piece by Piece.
5 KM Programmes
First-Time Runner
4 / 5 / 6 Days a Week
A beginner-friendly plan designed to help you complete your very first 5 km—no experience required. You can then move on to 4, 5 or 6 days of running per week to build fitness and endurance.
Includes walk-run intervals, gradual distance increases, and mobility work. Focuses on building endurance, confidence, and a strong aerobic base.
10 KM Programmes
Finisher
Sub 70min / 60min / 50min / 40min
Ideal for runners who want to complete a 10km race comfortably and with confidence.
Focus on pacing, building endurance, and efficient form. Includes weekly long runs and light speed sessions.
Focused on pacing, endurance, and form, it includes weekly long runs and light speed work. Ideal for those targeting sub-70 to sub-40 finishes while building confidence, control, and running efficiency—one block at a time.
21 KM Programmes
Finisher
Sub 2:30 / 2:00 / 1:30
Designed for runners aiming to complete their first or next half marathon with strength and control.
Whether you’re aiming for sub-2:30, sub-2:00, or sub-1:30, this programme focuses on endurance, pacing, and structured long runs. Perfect for building stamina and speed while preparing confidently for race day—block by block.
42 KM Programmes
Sub 5:00 / 4:30 / 4:00 / 3:30
A marathon training plan built for runners chasing specific time goals. Whether you're targeting sub-5:00 or sub-3:30, this programme focuses on endurance and smart progression.
Each programme is tailored to the pacing, distance, and mental strategies required for marathon success. Includes long runs, race simulation, strength, and recovery to help you train effectively and confidently—one block at a time.
Ultra Programmes
Two Oceans, Comrades,
50 KM/80 KM/160 KM
Advanced training plans for runners tackling ultra-distance events. Whether you're training for Two Oceans, Comrades, or a 50 km to 160 km race, these programmes focus on high-volume endurance, race-specific strategy, and recovery.
Emphasises endurance, hill training, route familiarity, and race-specific strategy
Focus on distance adaptation, fueling, mental preparation, terrain training, and taper strategies. Includes long back-to-back runs, elevation training, and mental preparation to help you go the distance—block by block.
Personal Coaching & Programmes
Customised Plans
Personalised Programmes
From R799 p/month
Bespoke coaching that adapts to your progress, schedule, and feedback.
Built from scratch and modified in real time as you grow. Integrates lifestyle, stress levels, and availability.
This option is great for one-on-one training. it is a focused strategy where you can become the athlete you desire in your own time of schedule.
5 KM Programmes
First-Time Runner
4 / 5 / 6 Days a Week
A beginner-friendly plan designed to help you complete your very first 5 km—no experience required. You can then move on to 4, 5 or 6 days of running per week to build fitness and endurance.
Includes walk-run intervals, gradual distance increases, and mobility work. Focuses on building endurance, confidence, and a strong aerobic base.
10 KM Programmes
Finisher
Sub 70min / 60min / 50min / 40min
Ideal for runners who want to complete a 10km race comfortably and with confidence.
Focus on pacing, building endurance, and efficient form. Includes weekly long runs and light speed sessions.
Focused on pacing, endurance, and form, it includes weekly long runs and light speed work. Ideal for those targeting sub-70 to sub-40 finishes while building confidence, control, and running efficiency—one block at a time.
21 KM Programmes
Finisher
Sub 2:30 / 2:00 / 1:30
Designed for runners aiming to complete their first or next half marathon with strength and control.
Whether you’re aiming for sub-2:30, sub-2:00, or sub-1:30, this programme focuses on endurance, pacing, and structured long runs. Perfect for building stamina and speed while preparing confidently for race day—block by block.
42 KM Programmes
Sub 5:00 / 4:30 / 4:00 / 3:30
A marathon training plan built for runners chasing specific time goals. Whether you're targeting sub-5:00 or sub-3:30, this programme focuses on endurance and smart progression.
Each programme is tailored to the pacing, distance, and mental strategies required for marathon success. Includes long runs, race simulation, strength, and recovery to help you train effectively and confidently—one block at a time.
Ultra Programmes
Two Oceans, Comrades,
50 KM/80 KM/160 KM
Advanced training plans for runners tackling ultra-distance events. Whether you're training for Two Oceans, Comrades, or a 50 km to 160 km race, these programmes focus on high-volume endurance, race-specific strategy, and recovery.
Emphasises endurance, hill training, route familiarity, and race-specific strategy
Focus on distance adaptation, fueling, mental preparation, terrain training, and taper strategies. Includes long back-to-back runs, elevation training, and mental preparation to help you go the distance—block by block.
Personal Coaching & Programmes
Customised Plans
Personalised Programmes
From R799 p/month
Bespoke coaching that adapts to your progress, schedule, and feedback.
Built from scratch and modified in real time as you grow. Integrates lifestyle, stress levels, and availability.
This option is great for one-on-one training. it is a focused strategy where you can become the athlete you desire in your own time of schedule.
Let’s Start Building Together
Join a training journey designed for progress, purpose, and lasting results—one block at a time.
Let’s Start Building Together
Join a training journey designed for progress, purpose, and lasting results—one block at a time.
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