NEXT STEP Performance & Events (Training Team for the Independence Day 5K)

Interested in getting active but not sure where to start? We invite you to join Team NEXT STEP Group Training and receive the help and guidance you are looking for! All of our plans are online/virtual, you don't need to live in Myrtle Beach to join. Our Group Training plans take the guesswork out of your training schedule and keeps you on track to meet your goals! We have various sessions available throughout the year. Take a look and choose the one that fits you! Runners and Walkers all welcome! All abilities welcome! 

Who is NEXT STEP Performance & Events? Team NEXT STEP is led by Head Coach Dawn White. Coach Dawn is a certified running coach of over a decade and has trained all abilities of runners and walkers, groups and individuals throughout the many years. She is also a long distance runner and understands how to motivate others and help them reach their goals!

One of the the tenets of NEXT STEP is to get people active and with so many searching for guidance to keep them healthy, we felt the need to offer group training options. For less than $15/week you receive the following:

• Access to Team Calendar on Final Surge which allows you to upload runs and workouts (you will create a free profile and request Dawn as your coach)
• Daily training group plan programmed through Final Surge
• Ability to communicate via Final Surge with Coach Dawn
• Training plan includes warmup, post workout stretching, strength training, cross training, and general tips about running/walking
• Included in private Facebook group
• Discount for goal race during session
• Choice of Rookie Training Plan or Advanced Training Plan during most sessions
  • Rookie Training Plan-beginners or those who are starting back after some time off. Advanced Training Plan-those who are running or walking regularly
    The Rookie Training Plan is designed for those new to exercising or those who have not been active in a while. This plan will get you started safely and gradually progress in intensity and endurance.
  • The Advanced Training Plan is designed for those with more experience and consistent running/walking. This plan will help you increase your fitness and endurance safely.
• Just Training Sessions are 10 weeks in length and designed to keep the athlete focused and on track to race up to 10K distance. There is no target race per se, but athletes may choose to race during the session. Consideration will be made for the beginner athlete and advanced athlete. Dates vary.

Focus areas: 

• Overall Consistency
• Easy effort running and/or walking
• Strength Training
• Mobility
• Increase in volume
• Fueling for performance
• Sample Training Plan Snippet:

Tuesday, December 27

• Warm-up
• Rookie Dynamic Sequence
• Do these 2x:
  • 10/each direction arm circles
  • 5-10 jumping jacks
  • 5 front lunges (alternate leg)
  • 5 side lunges (alternate leg)
  • 10 high knees (stand in place and bring knee up as far as you can)

Run - Easy Effort

• 20 minutes total
• Your choice to walk the entire time or try run/walk intervals

Run/Walk Intervals

• Alternate 30 seconds-1 minute of walking with 30 secs-1 min running

*Running should be easy effort and not leave you totally out of breath. It should feel somewhat comfortable