The First Stride 5km Program
If you can walk, you can start.
No running experience. No pressure. Just progress.
Start where you are and finish strong with our step-by-step First Strides 5KM Program.
Whether you haven’t run in years (or ever), we’ll guide you safely from walking to running your first 5KM — with confidence.
An 8-week journey. Two expert coaches. One achievable goal.
This beginner-friendly First Strides 5KM Program combines expert run coaching and professional wellness support to help you build endurance, confidence, and consistency — safely and sustainably.
This Program is for YOU
Beginners who have never run before
People returning to fitness after time off
Anyone who wants a structured plan, not guesswork
Those who want accountability and a clear finish line
The Two Phases of the Program
Phase 1: BASE
Get familiar. Get comfortable. Get moving.
The BASE phase focuses on introducing your body to running safely. You’ll learn proper technique, build confidence, and become comfortable with running through manageable intervals and skill development.
This phase creates the foundation for long-term success.
Phase 2: BUILD
Push your limits. Build endurance. Reach 5KM.
The BUILD phase gradually increases intensity and duration to help you develop endurance and resilience. This is where your confidence grows — and where you prepare to complete your full 5KM.
Challenging, but always supported.
This isn’t about speed — it’s about growth.
Each week includes three runs, intentionally designed to work together.
Track Session (Mandatory)
This coached session focuses on:
• Running mechanics and technique
• Short, controlled bursts of running
• Improving cardio fitness safely
This is where skill, efficiency, and confidence are built.
Group Run (Encouraged)
This continuous run is designed to:
• Improve breathing and pacing
• Build cardiovascular endurance
• Practice running longer distances
• Strengthen motivation through community
Running together makes it easier — and more fun.
Solo Run (Independent)
This run helps participants:
• Build discipline and independence
• Apply learned skills on their own schedule
• Develop confidence outside group settings
This is where habits are formed.
Meet Your Program Facilitators
Run & Programming Lead
Mofope programs and prescribes every run in the program, ensuring each session is purposeful, progressive, and beginner-appropriate.
He will:
• Coach and guide all group runs
• Teach proper running mechanics and pacing
• Adjust training based on individual needs
• Consider each participant’s running history, strengths, and weaknesses
This means you’re not just following a plan — you’re being coached.
Mofope Oyekunle
Wellness & Recovery Lead
Dr. Chadell is a chiropractor who brings a whole-body approach to running and recovery.
She will host weekly Zoom calls covering everything you need to grow safely and confidently as a runner, including:
• Recovery and rest days
• Running gear and footwear
• Fueling and hydration
• Mobility and strengthening
• Injury prevention
• Race-day mindset and confidence
This side of the program ensures your body keeps up with your goals.
Dr. Chadell Phillip
When you commit, everything changes.
The First Stride 5km Program is $200 and includes everything you need to go from beginner to confident 5KM finisher.
Your investment includes:
• 8 weeks of fully programmed run training
• Mandatory coached track sessions
• Group runs
• Weekly solo run guidance
• Weekly wellness and recovery Zoom calls
• Individual programming
• Small group environment with limited spots to ensure personal attention, support, and meaningful connection
Program Begins March 2, 2026
