First Strides

First Strides A 10 week training program for women who want to train for a 5k (3.1 mile) run or walk.

First Strides is sanctioned by Lehigh Valley Road Runners and The Women's 5K Classic. First Strides was started by Jane Serues in 1997 when she wanted to start a training program for The Women's 5K Classic. She started with a small group of local runners and walkers as mentors, and had 150 beginners show up! There are now 7 programs throughout the Lehigh Valley and in Vermont helping women get fit and healthier lives.

It was a beautiful night for a FS Graduation Course Review! Congratulations, ladies- you looked awesome! Thank you to al...
06/01/2026

It was a beautiful night for a FS Graduation Course Review! Congratulations, ladies- you looked awesome! Thank you to all of our wonderful mentors for coming out tonight! Hope to see you all on Wednesday night!

05/31/2026

Congratulations Ladies on completing your 10 weeks with us! We are so proud of our Spring 2026 Tuesday group and cannot wait to cheer you on at the 5k! Thank you for taking your “first strides” with us!

Graduation night! Congratulations to all of our Spring session Thursday participants. You are an inspiration to us all a...
05/29/2026

Graduation night! Congratulations to all of our Spring session Thursday participants. You are an inspiration to us all and can’t wait to see everyone for the Summer/Fall session! Thank you for taking your First Strides with us. 💕🥳

Thursday week 9!! Our guest speaker, Leslie Bilowitch, spoke about about good nutrition & hydration. The weather didn’t ...
05/22/2026

Thursday week 9!!
Our guest speaker, Leslie Bilowitch, spoke about about good nutrition & hydration. The weather didn’t stop our 2nd timed mile- Great job ladies!

Thank you to Lehigh Valley Roadrunner's Madam President, Leslie Picone Billowitch , for speaking to us about nutrition! ...
05/20/2026

Thank you to Lehigh Valley Roadrunner's Madam President, Leslie Picone Billowitch , for speaking to us about nutrition! She is so informative & entertaining! Thanks, Leslie!

Key points:
Stay hydrated - check your p*e. It should be light/pale
Protein- 50 grams per day
Carbs-45 grams per meal
Check labels! ( A bagel can be 45 grams)
You don't need gels for a 5k. Water is enough!
Shop from "outer edges" of grocery store.
"This is the body you were given, make the best out of it!"

Thursday week 8- our guest speaker, Emily Bubbenmoyer, exercise physiologist at LVHN Fitness spoke about the importance ...
05/15/2026

Thursday week 8- our guest speaker, Emily Bubbenmoyer, exercise physiologist at LVHN Fitness spoke about the importance of core strength & demonstrated strengthening exercises. Although the weather was on the cool side, it was a great temperature for our workout.

Thank you to Emily Bubbenmoyer from Jefferson Health for speaking to us about the importance of Core Strength. A special...
05/14/2026

Thank you to Emily Bubbenmoyer from Jefferson Health for speaking to us about the importance of Core Strength. A special shout-out to Nahla Hanna for her perfect demonstration of the exercises. We look forward to having Emily with us again on Thursday night!

We know some of you are saying: "My favorite exercise is a cross between a lunge & a crunch...it's called lunch!" Hahaha! You got this, ladies!

Thursday Week 7! The workouts hards are longer, the easy is shorter. Tonight Sue and Sheena from Aardvark Sports are bac...
05/07/2026

Thursday Week 7! The workouts hards are longer, the easy is shorter. Tonight Sue and Sheena from Aardvark Sports are back showing us gorgeous workout clothes that work just as hard as you do. Different styles, fabrics for every one’s needs. Also safety gear, like the bone conduction headphones- so you can hear the beat yet hear everything around you. Sunday Bonus continues on Sunday 6pm at Trexler Memorial Park. Get a workout done with the mentors!

We love that Sue Henry from got to visit us twice this session for week 7! Sue reminded us that safety lights and good...
05/07/2026

We love that Sue Henry from got to visit us twice this session for week 7! Sue reminded us that safety lights and good workout clothing is just as important as your sports bra & sneakers! Don’t forget, the bra sale is still on through Mother’s Day! Grab some lights when you’re in the store too! Perfect for early morning workouts!

Another great Sunday night for a workout! Great job, ladies!
05/04/2026

Another great Sunday night for a workout!
Great job, ladies!

Address

Little Lehigh Parkway
Allentown, PA
18103

Opening Hours

Tuesday 6:15pm - 7:30pm
Wednesday 9am - 7:30pm
Thursday 6:15pm - 7:30pm

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