Programs are the structured side of Team Migrate: a defined goal, a training path and coaching support along the way.
Start with your First 5K
Our first programs are built for people beginning from scratch or returning after time away. They use nine weeks of progressive run/walk training, cross-training, recovery and weekly check-ins.
Your first 5K starts here
Train with Team Migrate and cross your first 5K finish line on Thanksgiving Day. This beginner-friendly program takes you from where you are today to race day with a simple, progressive training plan, coaching support, and a community moving alongside you.
Join This Team Migrate ProgramYou are training on your own schedule — not by yourself.
Join a real training team with coach accountability, group calls, check-ins, shared milestones, and a finish line everyone is working toward together.
Brooklyn or anywhere in the world.
If you are in Brooklyn, join the in-person goal event. If you are somewhere else, run the same graduation distance virtually from wherever you are. You are still part of the team.
Connection built into the plan.
Team accountability calls, coffee meetups, in-person check-ins, and shared training events keep the program social and make it much harder to quietly disappear after Week 2.
Graduation Run
One team. One finish date. Run it with us from wherever you are.A simple plan that meets you where you are.
You will get a personalized calendar with three key run sessions each week, recovery days, progress tracking, coach feedback, and reminders. The full workout details unlock when your program becomes active.
Questions before you join?
Request a quick call with Matthew. Ask questions, talk through the program, and make sure it feels like the right fit.
Do the work. Stay connected. Finish together.
Join from Brooklyn or across the world. The calendar is personal. The experience is shared.
Join Thankful for my first 5k