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about Project Sol Flower

The Trick or Trot 5K benefits Project Sol Flower, a nonprofit founded from the vision of Kaydee Koch, who dreamed of granting bucket list experiences to young adults (ages 18–26) battling cancer and other life-limiting illnesses. While organizations like Make-A-Wish focus on children, Project Sol Flower serves this often-overlooked age group, honoring Kaydee’s legacy by bringing joy, hope, and unforgettable moments to young adults facing critical illness.

Trick

or

Trot

5K training & event

🎃 Lace up for the Trick or Trot 5K! Join our 4-week Halloween Walking Challenge starting Sept 27 and finish strong with a virtual 5K on Oct 25. Run, walk, or trot in costume—all to support Project Sol Flower, granting bucket list dreams to young adults battling serious illness. 👟✨

EVENT + T-SHIRT + TRAINING PROGRAM:

Get ready to crush your 5K on October 25 with this all-inclusive package! You’ll receive 4 weeks of structured, performance-focused training walks starting Sept 27, designed to improve your endurance, speed, and confidence. This tier also includes your limited-edition Trick or Trot race T-shirt and entry into the virtual 5K. Perfect for all fitness levels, this package helps you train smarter, finish stronger, and make a meaningful impact for Project Sol Flower.

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EVENT + T-SHIRT:

Take your support to the next level! In addition to participating in the 5K, you’ll receive a limited-edition Trick or Trot race T-shirt to show off your Halloween spirit and spread awareness of Project Sol Flower wherever you go.

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EVENT ONLY:

Join the fun and complete your 5K however you like—walk, run, trot, or bike—in costume or not! Your registration supports Project Sol Flower, helping young adults battling serious illness fulfill their bucket list dreams.

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Click here to read about how Kilometers for Kaydee got started and the dedication of her uncle, Joe Morin, to run 50 kilometers in a single day to raise money for the cause

Learn more

A message from your 5K hosts
The Next Fitness Thing

Our Virtual 5Ks are different than others you will find online. The event itself takes place live at a specific time in the TNFT app. You hear a certified trainer in your ears encouraging you, and an interactive group chat of fellow participants will cheer you on every step of the way.

We offer the event itself, as well as a training program to get you there. Appropriate for walkers and runners, our program offers classes to help you improve your form, pace, endurance, and mindset.

Meet some of the "Dreamers"

... the beneficiaries of Project Sol Flower

  • Ryan

    Ryan was diagnosed with Rhabdomyosarcoma last year at the age of 22. His big bucket list dreams were to attend the Masters and a Formula 1 race. Project Sol Flower was able to treat Ryan, along with his dad, brother and best friend, to a beautiful round of golf at Frost Creek golf course in the Colorado mountains, just as the leaves were changing. The family also spent a weekend in Austin, TX at the COTA Formula 1 race, with seats on turn one which was a dream come true for Ryan. Sadly, the family was set to attend the Masters in April of 2024 but Ryan passed just days prior. He lives on in our hearts and we are so blessed to have met such a remarkable and charismatic young man.

  • Quincy

    Quincy was diagnosed with cancer at the age of 19 and is a huge hockey and NJ Devils fan so Project Sol Flower set up a private meet and greet with her favorite player, Jack Hughes, when they were in town to play the Colorado Avalanche. She was able to attend a pre-game practice session where Jack signed her jersey and gave her his hockey stick to help her “stick it to cancer.” She watched the game from a private suite with family and friends, complete with a lavish food spread. Part two of Quincy’s bucket list dream experience included a trip to Disneyland in California for her and her family. Quincy’s pure heart and relentless courage in the face of terminal illness are an ongoing inspiration to us all.

  • Daniel

    Daniel was the very first Project Sol Flower dreamer, in July of 2022, which helped us both launch the foundation and celebrate what would have been Kaydee Koch’s 21st birthday in July of that year. Project Sol Flower was both Kaydee’s biggest dream (“start my non-profit” was on the last bucket list Kaydee ever created) and her dying wish. Daniel’s dream was so profound in its simplicity – a mountain escape with his family so they could spend time together – that it was the perfect first wish for us to grant. Daniel passed shortly after his Project Sol Flower bucket list dream with his family and we are honored to have played a small part in his story and life.

workouts
in this challenge:

Saturday : 9-27
5K Baseline 55

The battle begins! This class gives you 55 minutes to chart a course to crush this 5k (3.1 miles). Clarify where you're starting from and take advantage of room to improve over the course of our training program.

TuesdayS
Fartlek Fest 25

For this 25-minute class, get set to push through a fast interval, recover, push harder on the next interval, and so on until the finish line! Your goal is to build speed and endurance from week to week.

thursdayS
Upshift Downshift 25

You've got the (cardio) power! This 25-minute interval class alternates between pedal-to-the-metal faster intervals and easier recovery ones. Increase your speed and see what your body and mind are made of!

SaturdayS
Empowered Endurance 40 or 55

Time to go the distance! Treat this 40-minute long-haul cardio class as if it were your final event - each weekend session helps you tap into your starting line mindset, with the intention to increase your speed from week to week.

meet the trainers

Supporters are enthusiastic for this
Virtual 5K Fundraiser

  • I know I can count on a trainer to encourage me throughout the session, team members from across the country working out with me, and I feed off the energy from the classes.

    - Sharon B.
    Lancaster, CA

  • I’m excited to bring a little bit of joy for kids that are going through something way harder than what I did. Who’s gonna do it with me?

    - Joe M.
    Kaydee's Uncle

  • This platform has helped me to be more consistent with an exercise program. I have never been able to stay with anything before finding TNFT.

    - Carol M.
    Whitehouse Station, NJ

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