First Stride: The Beginner Method

At First Stride, our goal is to get you running – it is that simple! Our 12-week run/walk heart rate based program has been designed to get you running confidently by the end of the 12 weeks. Your program will begin with 3 x 30 minute individual sessions per week and progress gradually in duration and frequency.  

 As a First Strider, expect improved fitness and increased energy as you progress from week to week. Who knows, a 10km, half marathon or even a triathlon might just be your next big challenge!


Meet Your Team

STeve Attwell (@atlantic_steve) – Head Coach and Expert Trainer

STeve is a certified triathlon (Triathlon South Africa) and running coach (Athletics South Africa) boasting more than two decades of coaching experience in the SWIM, BIKE, RUN, and TRIATHLON disciplines. STeve possesses a unique gift for inspiring you to believe in yourself to push beyond your limits to achieve the (im)possible. 


Tracey-Lee Lusty (@fitnessgirl_za) – Social Media Marketing and Client Relations

Tracey-Lee is an attorney and body positive media personality originating from Cape Town. In January 2023, Tracey-Lee underwent Bariatric Surgery, a transformative life experience she openly shares on her platform to educate and dispel misconceptions about the procedure. Six months later, Tracey-Lee publicly committed to her most significant physical challenge yet. Since joining STeve's coaching team at Embark, Tracey-Lee is progressing towards conquering her first half marathon, triathlon, CT Cycle Tour, and her ultimate aspiration, an Ironman 70.3 in April 2024. By documenting her journey, Tracey-Lee hopes to inspire and motivate others to pursue and achieve their own goals.


Getting Started

Program Cost:

3 payments of R799,00p/m for 3 months (paid on the day you start and then runs same day each month for 2 more months)


 1 upfront payment of R1999,00 for the full 3 month program (discount of R398,00)


 Step1: Sign Up

Click REGISTER on the website.

  1. Complete the registration form by filling in your personal details.
  2. Please make sure to select the “First Stride: The Beginner Method” program from the drop-down list.
  3. You will receive an autoresponder ‘Welcome Email’, if not, please check your spam folder.


Step 2: Download Training Peaks

At First Stride we use cutting edge software (Training Peaks) to track and monitor your progress, providing valuable insights to enhance your performance. Download Training Peaks from the Google Play Store or the Apple iStore to either your mobile device or your laptop/tablet. Once you have created a username and password, you can login. Once logged in, please follow the link below to link your Training Peaks with our First Stride running platform:

It is important to connect your Training Peaks with our platform so that we can apply the program to your profile. Once connected, the first two weeks of your First Stride training program will be uploaded. Should you have any questions about your program, our coaches are available to answer all your queries and/or concerns in the dedicated WhatsApp channel.


Step 3: Connect Smart Watch to Training Peaks

It is very important to link your Smart Watch / Fitness device to Training Peaks to ensure that your workouts sync with Training Peaks to enable our coaches to accurately track your progress and make the necessary adjustments to your program. Please see the links below:

How to connect your Apple Watch to Training Peaks

How to connect your Garmin watch to Training Peaks


Over the course of the 12-week program, your fitness data is uploaded and our coaches can adjust your heart rate zones to be more precise with your specific fitness zones and ranges.


Step 4: Dedicated Support Channel


Once you have signed up, you will be added to our First Strider’s WhatsApp group. We will use this group to keep you motivated and inspired throughout your 12 week program. Here you will have direct access to our coaches and on demand support when you need it.

And that’s it! You are now officially a First Strider. It is time to lace up and head out!

We wish you the very best on your exciting new running journey. We are invested in your progression and cannot wait to see you master our 12-week program.


Follow us on Instagram:

STeve Attwell: @atlantic_steve

Tracey-Lee Lusty: @fitnessgirl_za

Embark: @embraktri



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