STALWART RUNNERS CLUB

Get Ready: Your Path to Running Success

Run Your First 5K or 10K with Confidence

Starting your running journey alone can sometimes feel challenging. That's why we created Get Ready, an exclusive Stalwart Runners Club program specifically designed to help you achieve your goals through a gradual, holistic approach.

This is not traditional 'train-to-run' coaching. Instead, Get Ready focuses on the whole running experience, helping you build the physical, mental, and lifestyle habits needed to successfully achieve your first 5K or 10K run, but also ensuring you enjoy the process and able to continue running.

Whether you're new to running or looking for a holistic approach, this program supports you every step of the way, making the journey enjoyable, achievable, and rewarding.

Your goal. Your pace. Your success. Get Ready today.

THE PROGRAM

Four Pillars of the Get Ready Program

A distinctive, non-regimented approach built around your whole running experience — mind, body, and happiness.

HOLISTIC FRAMEWORK

A Structured Approach to the Whole Running Experience

A holistic 5K/10K training plan pairs physical endurance with mental conditioning. By syncing intentional breathing with your stride, grounding to stay present, and using laughter yoga to release tension, you build resilience, prevent burnout, and manage pacing.

A structured, holistic framework will elevate your race preparation and recovery:

1. Grounding Your Running

Before a long run, anchor your mind to your body and environment to combat nerves and distraction.

2. The Meditative Mind in Motion

Meditation for distance running is about steady, flexible focus. Instead of zoning out, you are mindfully tuning in.

3. Laughter Yoga for Tension Relief

Laughter yoga provides a fantastic 'brain holiday,' releasing endorphins, decreasing stress hormones, and working the diaphragm.

References

https://www.dshs.texas.gov/.../Ferguson-11-Life-Changing...

https://pmc.ncbi.nlm.nih.gov/articles/PMC4378297/

https://runningmagazine.ca/sections/training/runners-use-yoga-and-meditation-to-improve-your-mental-game/

https://pmc.ncbi.nlm.nih.gov/articles/PMC7032911/

https://pmc.ncbi.nlm.nih.gov/articles/PMC11520822/

https://pmc.ncbi.nlm.nih.gov/articles/PMC6367057/

PROGRAM SCHEDULE

Program Dates & Weekly Sessions

Sessions run three days a week, mornings only. The 4-month program is designed to achieve maximum benefit — you are welcome to join at any time.

Program Dates

• August 2026 to November 2026 (3 days a week Mornings Only)
• March 2027 to June 2027 (3 days a week Mornings Only)
• August 2027 to November 2027 (3 days a week Mornings Only)
• March 2028 to June 2028 (3 days a week Mornings Only)

Attendance Guidance

We encourage at least you stick with (Wednesdays and Fridays) or (Tuesdays and Thursdays). Kindly note, rest and good sleep help with the recovery. Saturdays session is very important, you are free to join Session 1 or Session 2. The 4-month program is designed to achieve maximum benefit; you are welcome to join any time.

MEMBERSHIP FEES

Simple, Transparent Pricing

Three sessions a week, 12 to 15 sessions per month depending on the calendar. One free trial session available to all new participants.

• Each Session: $15
• Monthly Club Membership: $150 (Savings $30)
• Sessions per month: 12 to 15 (some months are 4 weeks, some are 5 weeks)
• Trial Session: Free (1 session)
• Fees are non-refundable.

Choose from:
(Wednesdays / Fridays / Saturdays) or (Tuesdays / Thursdays / Saturdays)

Program fees are non-refundable unless otherwise determined by Stalwart Runners Club.

MEMBERSHIP BENEFITS

What You Get as a Stalwart Runners Club Member

Every club member receives these five benefits during the 4-month Get Ready program.

WHO CAN JOIN

Is Get Ready Right for You?

The Get Ready program is open to anyone who meets the eligibility criteria below. All experience levels are welcome — the program is designed for beginners but welcomes all who want a holistic approach to running.

• Age 21 and above
• Starters who want to achieve their first 5K or 10K — though all levels are welcome
• Looking for a holistic approach (this is not personal training or coaching, nor a regimented routine)
• Please note: we do not train marathon runners in this program

Important Note

While Get Ready is led by an RRCA-certified running coach, this program is not intended to provide medical advice, diagnosis, treatment, physical therapy, or mental health counseling. Participants are responsible for consulting their healthcare provider before participating.

PROGRAM DETAILS

What to Expect — Logistics & Format

Held in Open Public Spaces

Due to the nature of this program and to reap the optimal benefits, this program is planned and organized in open public spaces only.

Weekend Session Flexibility

This program requires some flexibility to drive for approx 30 mins or so on the weekends only.

Join Any Time

The 4-month program is designed to achieve maximum benefit. You are welcome to join at any time.

Grounding Notice

Some program activities may involve barefoot walking on grass and natural surfaces in public parks and fields. Participants should use their own judgment and take appropriate precautions based on their individual comfort, health, and physical condition.

LEGAL DISCLAIMER

Participant Disclaimer & Acknowledgment

Important Notice

The Stalwart Runners Club 'Get Ready' Program is an educational, recreational, and community-based running program designed to help participants prepare for a 5K or 10K event through gradual fitness progression, mindfulness practices, breathing exercises, grounding techniques, laughter yoga, and group running activities.

This program is NOT medical treatment, physical therapy, personal training, mental health counseling, or supervised healthcare.

Participation is voluntary and undertaken at your own risk.

By Participating, You Acknowledge:

• Stalwart Runners Club, its organizers, volunteers, mentors, and facilitators are not licensed medical professionals, physicians, physical therapists, psychologists, or healthcare providers.
• The information, techniques, exercises, mindfulness activities, grounding practices, meditation sessions, breathing exercises, laughter yoga, and running recommendations provided through this program are intended solely for general educational and recreational purposes.
• You are responsible for determining whether participation is appropriate for your physical condition and fitness level.
• You should consult your physician or qualified healthcare provider before beginning any exercise program, especially if you have a history of heart disease, high blood pressure, respiratory illness, diabetes, or other medical conditions; have experienced dizziness, chest pain, fainting, or exercise-related complications; or are pregnant or recovering from injury, illness, or surgery.
• Participation in running, stretching, exercise, meditation, laughter yoga, or outdoor group activities carries inherent risks, including but not limited to: Falls and collisions, Muscle strains and sprains, Heat exhaustion and heat stroke, Dehydration, Cardiac events, Injuries caused by uneven terrain, traffic, weather, wildlife, or other environmental conditions.
• Stalwart Runners Club does not guarantee any specific fitness, health, performance, race results, weight loss, wellness, or medical outcomes.
• Program locations may vary and may include parks, trails, sidewalks, parking areas, and other public outdoor spaces. Participants are responsible for exercising reasonable caution and obeying all applicable laws, traffic signals, and park regulations.
• Participants are responsible for maintaining adequate hydration, wearing appropriate footwear and clothing, monitoring weather conditions, and exercising within their own abilities.
• Program fees are non-refundable unless otherwise determined by Stalwart Runners Club.

Grounding Activities Acknowledgment

Grounding (Barefoot Walking) and Outdoor Activities Notice

As part of the Stalwart Runners Club Get Ready Program, participants may voluntarily engage in grounding activities, which may include walking barefoot on grass, soil, fields, parks, and other outdoor natural surfaces.

I Understand and Acknowledge That Barefoot Activities Involve Risks Including But Not Limited To:

• Cuts, scrapes, abrasions, and blisters
• Cracked skin or irritation of the feet
• Splinters, thorns, rocks, sticks, glass, metal fragments, or other sharp objects
• Insect bites or stings
• Uneven terrain, holes, roots, mud, or slippery surfaces
• Exposure to allergens, plants, or other environmental conditions
• Foot, ankle, or lower-leg injuries

I understand that these activities may take place in public parks, recreational fields, trails, and other outdoor locations that are not inspected or controlled by Stalwart Runners Club.

I further understand that grounding sessions may be combined with outdoor recreational activities, movement exercises, games, and sports to make the experience enjoyable and engaging. Participation in all activities is voluntary.

I acknowledge that I am responsible for determining whether barefoot participation is appropriate for me and may choose to wear footwear at any time.

By participating in the program, I accept responsibility for my own safety and well-being and understand the inherent risks associated with outdoor activities and barefoot walking.

START YOUR JOURNEY

Ready to Get Ready?

Claim your free trial session, ask us anything, or sign up for the Get Ready program today. Your first session is on us.

Attend 1 Trial Session for Free — no commitment required.