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First Strides® - North Myrtle Beach Workshop

Fall 2024: Thursday, August 29th through Thursday, November 7th Little River, SC 29566 US Directions

Week 1 Email

Your weekly update from FirstStridesNMB

Dear Spring 2024 First Striders!

What an excellent first night we had!  148 of the rapidly growing 170 registrants were in attendance for Week #1.

You’ve made your first strides towards a healthier you.  Well done!

WEEK 1 HOMEWORK: Refer to the Training Schedule on our website at, under Workshop Topics.

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 available on our website at under "Workshop Topics" on the sidebar. They contain most of the important information you will need to be successful in your 11-week fitness journey.

For example, we have information on TIMING DEVICE: Find a timing device that keeps track of your workout in intervals minutes (“time”, not speed or distance). Can be a watch, app on your phone, or a device that times. Ask Mentors to help you set up you chosen device for each week’s workout.

Also, you’ll find the remarks made by Mentors Kelly Chandley and Julie Bell under Workshop Topics on our website too… Our website is your source for all information about First Strides North Myrtle Beach.

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.

Our intention to provide you with a safe, doable and fun-filled 11-week exerciseadventure. We sincerely hope you feel healthier, achieve your goals AND meet a friend or two along the way!

We mentors are here to help you.  Ultimately, your success is up to you! We are so happy you have joined us! It's going to be a great 11 weeks!

Your First Strides Mentors (we’re the ones in the red tops and blue hats and have whistles!)

P.S. We invite you to join our private Facebook page 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!

P.P.S. If you haven’t already, please complete our survey at:

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