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 3 group sessions available during 2023.
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 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 $8/week you receive the following:
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.
Focus areas:
Sample Training Plan Snippet:
Tuesday, December 27, 2022
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 - Run/Walk Intervals
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
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Thursday, December 29, 2022
Mobility Work
Glute Engagement/Couch Stretch
Glute Engagement:
1. Glute bridges 2x20 times
https://youtu.be/wPM8icPu6H8
2. Frog pump 2x20 times
https://youtu.be/mTvsEr1YVTE
**Do this last one after a run or later in the day because it does have static hold
This one helps with hip mobility and overall flexibility
1. Couch stretch 1:30-2:00 each foot
https://youtu.be/QZzAAsNXHpo
If you have any questions about this race, click the button below.
Coach Dawn White
RRCA Certified Running Coach
USATF Level 1 Certified Coach
CPR/First Aid Certified
Favorite distance– Marathon (as of Nov 2022, I've run 26!)
Why you wanted to become a coach-I have always been a coach and teacher and love to share my passion with others. I like to take the beginner and see them progress through consistent effort. We are partners together in this endeavor!
Favorite runners– Meb, Pre, Ryan Vail (he’s my coach!), Shalane, and the runner who gives it their all every time!
Favorite quote- “To give anything less than your best is to sacrifice the gift.” -Pre
Why it is important to train with a coach– Sometimes it is hard to be objective about your own training. A coach takes the guesswork out and can help you train efficiently. Although I am a coach, I have my own running coach as well! I never ask my athletes to do something I’m not willing to do myself! This includes strength training, cross training, rest days, etc.
Other hobbies– Reading and watching crime shows
Family/pets– Will-hubby, Baby Bear-my Christmas miracle poodle
Favorite race– Disney Marathon
Hardest part of training– Working on my mental game and speedwork
Some random facts about me- I have kept over 60 pounds off since 2007…I lost most of that weight before I ever started running. For the first 5 years I was running, my training area during the week was inside my school gym around the basketball court at 4:30am. I am super competitive with myself and can turn anything into a competition. I probably love running more than anyone you will ever meet and have more running shoes than anyone you know.
Other facts- I love Disney, Mickey Mouse, goats, and running shoes. I drink Mt. Dew from time to time. I can eat an entire bag of potato chips in one sitting. I have eaten 12 doughnuts in 7:14 minutes after running 2 miles and then ran an additional 2 miles after eating the doughnuts. I worked 21 years as a Bible teacher/ministry outreach director in Raleigh, NC and worked at Black Dog Running Company for over 9 years! I am currently the Race Director for NS Promos. My life is all about running!
Favorite sayings- Keep your easy pace easy! Smile at the corners! Your first mile should never be the fastest…unless it is a mile race! I’m not racing you; I’m racing me! Quit calling yourself slow! Finish on empty! Find your way back! Win that moment!
Some Athlete Comments-
Gene: I have had the pleasure to successfully train and run 5 marathons with Dawn as my coach, including the Boston Marathon. She is a wealth of knowledge, including strength training-hydration-nutrition-running mechanics and fitness. Being a multi-marathoner herself, she has lived and breathed running for many years. Dawn has the ability to tailor training programs to all fitness levels from beginners to advanced. I have known her for almost 10 years and have approached her with traditional 16-24 week marathon training and ultimately as short as 11 weeks. She personally has made it possible for me to achieve all my running goals. I highly recommend Dawn as a coach and a friend.
Heather: First, I can say that I would not have made it to the finish line at the NYC marathon if you had not been my coach. Having a coach is important because they push you out of your comfort zone and make sure you are running healthy and the correct way, distance, etc. Having a coach has not only improved my running form and speed but it also has helped me learn how to mentally prepare for races and even every day running as well. I would highly recommend Dawn as a coach because she knows what you are capable of and has all the skills and knowledge to get you to your goal!! Her program is easy to follow, and she is always there if you have questions or concerns too!!
Lacey: Hiring Coach Dawn was one of the best decisions I have made for myself in being able to achieve my running goals! Before I would go to the gym twice a day and run long miles every day. Coach Dawn opened my eyes to how training and fueling properly can help you achieve your goals. She taught me about long runs, speed work, tempo runs, fast pace, and running a little slower than fast pace. To be honest I was doing the whole training thing wrong from the get-go! I would not be where I am today without the help of my awesome running coach!! If you want to PR, run your first Marathon or Half Marathon I highly suggest Coach Dawn!! Not only does she care about your progress towards your goals she puts just as much time and effort into your training plans as you do running!! Trust me hiring her will be the one of the best decisions of your running journey that you could ever make!! Plus, I happen to think she is an awesome runner too!!
Lindsay:
It is important to have a coach because I want to get better but to do that, I must know how. I tend to overdo things, so I like being told exactly what to do and know that it is coming from a reputable source, not just some guy’s cousin on Facebook. I can 100% say that during the two training teams I have gotten much stronger. Big PRs achieved. (13.1 went from 2:13 to 1:57! And that 5k we threw in there was 25:30--in Houston heat! Which is amazing. I absolutely recommend Coach Dawn because I have proof that what I have been told to do works. It's very apparent that she cares, and I think she wants my goals for me as much as I do.
Personal Records-
Marathon 3:52/8:52 pace
*1 Boston Qualifier 3:54/8:55 pace
Half-Marathon 1:46/8:10 pace
15K 1:15/8:03 pace
10K 47:39/7:40 pace
8K 37:00/7:27 pace
5K 22:29/7:14 pace
Mile 6:21:00
800m 3:10:00
400m 1:32:00
Hey running friends I’m Cortney! UESCA running coach and licensed physical therapist assistant with a BS in exercise science. I’m a huge nerd when it comes to all things fitness and mindset. I believe we can all surprise ourselves by what we are capable of, with the right mindset we are limitless!
Exercise has always been a huge part of my life. I started gymnastics at the age of 5 and later transitioned into dance and cheerleading. I actually didn’t become a runner until I was in my mid twenties, but once I started I quickly became addicted. The running community is awesome and such a great group of inspiring people. I’ve since run 2 50k’s, 3 full marathons, 7 half marathons and a good bit of 5ks. My favorite distance is a half marathon and I absolutely love running the flat roads of Myrtle Beach!
I began coaching gymnastics at the age of 14 in which I Immediately knew coaching and helping others was going to be my thing, my forever. Fast forward to today, I own my own business, Seniors In Motion in which I do in home fitness. I also strength train runners via online or in person.
I’m beyond excited to coach alongside Coach Dawn. She has coached me for my firsts and several PRs. I'm looking forward to sprinkling in strength training to not only keep you strong, both physically and mentally, but also keeping you injury free and running happy! Cross training is so important as you add mileage. Can’t wait to meet everyone!!
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