First Strides® - North Myrtle Beach Workshop

Spring 2024: Thursday, February 29th through Thursday, May 9th Little River, SC 29566 US Directions

Week 1 Email

Dear Fall 2023 First Striders!

What an excellent first night we had!  You’ve made your first strides towards a healthier you.  Well done!

WEEK 1 HOMEWORK: Refer to the Training Schedule (see Topics on the website)

Before & After - Always start with a 5 minute warmup.  Always end with a 5 minute cool down.

Interval Minutes Assignment - (4 minutes Easy; 1 minute Hard) x 3 Repetitions
     ---  Translation - 5 min warmup + 4 min easy + 1 min hard + 4 min easy + 1 min hard + 4 min easy + 1 min hard + 5 min cool down.

How often?  3 days this week (Thursday's workout counts as 1). Do your workout every other day!  Do NOT do 2 days in a row!

PACING:  Each interval of a self-paced EASY/HARD repetition is a "comfortable" pace, then "comfortable" push.  The "push" is just a bit more effort than the EASY, but it should be a pace you can hold for the full HARD interval (1 minute this week).  If you find yourself out-of-breath towards the end of the 1 minute HARD, back off your pace a little on the following HARD.  You should still be able to talk through the HARD.  Do not worry about your "speed" ... think "effort".  You will automatically get fitter and faster as we progress from week to week.

For those of you unable to attend or recently signed up, DON’T WAIT TO GET STARTED!  The training schedule is a 11-week program that builds up each week.  Waiting to begin puts you behind.

Please take the time to thoroughly read the handouts you received (and available on our website at under "Topics" on the side bar).  They contain most of the important information you will need to be successful in your 11-week fitness journey.

First Night Important Information
Training Schedule
Info on Timing Devices and Timing Device - Written Instructions (come 15-minutes early at 5:15 pm next week for a tutorial on setting up Interval Timer, our recommended free phone app, available on Apple's AppStore or Android's GooglePlay).

Be sure you wear quality shoes and a sports bra that fits you well.  Check out our flyers on these topics on our website at (topics are listed under Workshop Topics on the side bar of the website).

We mentors are here to help you.  Ultimately, your success is up to you!

Understand what it takes to improve:  Stress + Rest = Improvement.  Both elements are equally important.

Commit to doing the workout 3 times each week with an easy day of recovery in between workouts.  Your body will get stronger each week.  Consistency is key.

Come to as many Workshop nights as you can.  Reminder:  8 weeks of attendance is needed to earn the graduation shirt.

Remember to bring your name tag with you every week.  It contains your Weeks 2 and 3 Attendance Tickets.

We are so happy you have joined us! It's going to be a great 11 weeks!

Your First Strides NMB mentors

P.S. There's still time to invite other female family and friends to join you! Registration is still open on our website. Share the Week 1 workout with them and tell them to start now. And ask them to register for Fall 2023 here:

And we invite you to join our private Facebook page (First Strides North Myrtle Beach) for past and current First Striders. Ask to join (top right corner) and we'll approve your request. When posting on our private Facebook page, please avoid speaking about the miles/distance you went or time/how fast you ran, even if you know these stats.  It can be discouraging to our less-fast beginners in comparison.  Just announce that you did your homework (how you felt, where you were, aches & pains, friends).  And share pictures!

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