First Strides® - North Myrtle Beach Workshop

Spring 2024: Thursday, March 7th through Thursday, May 16th Little River, SC 29566 US Directions

Week 2 Email

Dear First Striders,

We're in Week #2 of your 11 week workshop and you look fabulous!

WEEK 2 HOMEWORK:  Refer to the Training Schedule (under Workshop Topics)

5 minutes warmup
Then 3 repetitions of EASY/Hard Interval minutes4 minutes easy + 2 minutes hard
4 minutes easy + 2 minutes hard
4 minutes easy + 2 minutes hard
5 minutes cool down

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

Note: Each interval of a self-paced EASY/HARD repetition is a comfortable pace then a comfortable push. The push (HARD) is just a bit more effort than the EASY. You should be able to continue that pace for the full HARD interval. If you're out of breath during the push, back off your pace a bit on the following HARD.

FOR THOSE THAT MISSED WEEK #1: Please review the following information on our website at

Read this - First Night Important Information

Read this - Week #1 Participant Email

TIMING DEVICE INSTRUCTIONS:  Check out the information on Timing Devices.  Or read the written instructions for using our recommended free phone app>>.. Still need help?  Ask your mentor for help before or after next class.

THIS WEEK’S TOPIC: Ginny Wolfe, owner of One Body Fitness ( in Little River and mentor extraordinaire, spoke about the importance of stretching. Stretching before and after your workout will help prevent injuries. Check out Dynamic Stretching Warmup  and Static Stretching (post-workout) handouts, also found under Workshop Topics on our website.

SMALLER GROUPS:  We will be breaking into smaller groups during next Wednesday’s class. The goal is to group women of similar ability. We’ll do this during our workout, counting off X number of Striders to form the smaller groups. Each group has 3+ mentors to encourage you and to make sure you’re in the correct group for you. Please realize that the greatest benefit one can get from this program is for each woman to do "their own pace". Grouping puts you with women of similar pace.

Doing your homework is the key to your investment in your own health. 

We’ll see the “fitter” you next Thursday at 5:30 pm!

Your FSNMB mentors

P.S. We invite you to join our private Facebook page - First Strides North Myrtle Beach...see link below and click JOIN to request access to this group. It's on that FB page that we share information, including photos from our workouts!

If you continue to use this site, you consent to use all cookies. We use cookies to offer you a better browsing experience. Read how we use cookies and how you can control them by visiting our Privacy Policy.

If you continue to use this site, you consent to use all cookies.