Four minutes off a 5K, one Tuesday at a time

Kofi had never run with a group. He had never done intervals. He did not own running shoes that were designed for running. The first Tuesday, he says, he nearly left during the warm-up.

What kept him was Kwesi, who runs the tempo group and noticed the new face at the back. By the end of the session Kofi had a plan written on the back of a receipt: two runs a week, one Track Tuesday, one Saturday beach 5K.

I thought it would be a gym crowd. It is just friendly people.

Six months later he ran 19:48 at the Labadi time trial, four minutes faster than his first. He now helps set out cones on Tuesdays for the new faces at the back.