NEXT STEP Performance 5K Training Team

NEXT STEP Performance Training
Coach Dawn White
5K Training Team 
Training Dates: May 10-July 4, 2025
Target Race: 16th Annual 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 keep you on track to meet your goals! We also offer personal coaching if you are interested.

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 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 accept 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
• Race plan and suggested time goals for the 5K
• Included in private Facebook group
• Training Team will meet each Saturday at 7:00am (attendance is optional)

Focus areas: 

• Overall Consistency
• Easy effort running and/or walking
• Speedwork
• Strength Training
• Mobility
• Increase in volume
• Fueling for performance
• Mental tips for training well

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

• 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