First Stride - The beginner Method

 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 a dynamic force hailing from Cape Town; a seasoned attorney, bariatric surgery advocate, dedicated triathlete, and an engaging media personality. Her journey started in January 2023 when she underwent bariatric surgery, an experience she openly shares on her platforms to educate and challenge common misconceptions about the procedure. Now 80kgs down, Tracey’s life has changed forever.

Just seven weeks post-op, Tracey-Lee set an ambitious goal: to become an Ironman. Since joining Steve’s coaching team at Embark in June 2023, she has not only completed her first half marathon and first Cape Town Cycle Tour, but also two Ironman 70.3 races. She’s on track to finish her third 70.3 in November 2023, earning the coveted tri-series medal, and will tackle her first Double Century Cycle race later that same month. Tracey-Lee is relentlessly pursuing her ultimate goal: the ISUZU IRONMAN South Africa African Championship in March 2025.

Through her journey, Tracey-Lee aims to inspire others by showing the world that even the ordinary can achieve the extraordinary.

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)

 OR

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

 Step1: Sign Up

Click REGISTER on the embark.co.za 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:

https://home.trainingpeaks.com/attachtocoach?sharedKey=6M5ZEDD6SA6HE.

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