TEAM NEXT STEP Group Training

NEXT STEP Performance Training
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 dont 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! Virtual and in-person training. Training team will meet in various locations along the Grand Strand 1-2x per week. Registration includes training team shirt.
Marathon Training: November 11-March 2. Target race is the Myrtle Beach MarathonJust Training Session 1: November 11-January 20Half Marathon Training: December 16-March 2. Target race is the Myrtle Beach Half Marathon5K Training: January 20-March 2. Target race is the Myrtle Beach 5KJust Training Session 2: January 27-April 6Just Training Session 3: April 13-June 22
Who is NEXT STEP Performance Training? Team NEXT STEP is led by Head Coach Dawn White, although you may know her as the Race Director for NS Promos. 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 tenets of NS Promos and 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 SurgeAbility to communicate via Final Surge with Coach DawnTraining plan includes warmup, post workout stretching, strength training, cross training, and general tips about running/walkingIncluded in private Facebook groupDiscount for goal race during sessionChoice of Rookie Training Plan or Advanced Training Plan during most sessionsRookie Training Plan-beginners or those who are starting back after some time offAdvanced 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.
Focus areas:
Overall ConsistencyEasy effort running and/or walkingStrength TrainingMobilityIncrease in volumeFueling for performance
Sample Training Plan Snippet:
Tuesday, December 27, 2022Warm-upRookie Dynamic SequenceDo these 2x:10/each direction arm circles5-10 jumping jacks5 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 - Run/Walk Intervals20 minutes totalYour choice to walk the entire time or try run/walk intervals
Run/Walk IntervalsAlternate 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
---------------------------------------------------------------------------------Thursday, December 29, 2022Mobility WorkGlute Engagement/Couch Stretch
Glute Engagement:1. Glute bridges 2x20 timeshttps://youtu.be/wPM8icPu6H8 
2. Frog pump 2x20 timeshttps://youtu.be/mTvsEr1YVTE 
**Do this last one after a run or later in the day because it does have static holdThis one helps with hip mobility and overall flexibility1. Couch stretch 1:30-2:00 each foothttps://youtu.be/QZzAAsNXHpo