NEXT STEP Performance 5K Training Team

🏃‍♂️ NEXT STEP Performance Training

📅 Training Dates

May 17-July 4, 2025

🏆 Target Race

16th Annual Independence Day 5K

🤔 Why Join Us?

• Get Active: 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!
• Online Plans: All of our plans are online/virtual: you don’t need to live in Myrtle Beach to join.
• Stay on Track: Our Group Training plans take the guesswork out of your training schedule and keep you on track to meet your goals!
• Personal Coaching: We also offer personal coaching if you are interested.

👩‍ coach Meet Coach Dawn White

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!

💰 Affordable Training

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 accept Dawn as your coach)
• Daily Training: group plan programmed through Final Surge
• Communication: ability to communicate via Final Surge with Coach Dawn
• Comprehensive Plan: includes warmup, post workout stretching, strength training, cross training, and general tips about running/walking
• Race Plan: and suggested time goals for the 5K
• Community: included in private Facebook group
• Meetups: Training Team will meet each Saturday at 7:00am (attendance is optional)

🔍 Focus Areas

• Overall Consistency
• Easy Effort Running/Walking
• Speedwork
• Strength Training

• Mobility
• Increase in Volume
• Fueling for Performance
• Mental Tips for Training

🗓️ Sample Training Plan Snippet

Warm-up

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

• Choice: 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.

🔗 Register Here

For more information and to register, visit NEXT STEP Performance 5K Training Team.