Skip to main content

First Strides® - North Myrtle Beach Workshop

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

Week 7 Email

Dear Striders,

Week 7 of 11 and First Striders are picking up pace and endurance! Congratulations on your progress!


Start with warm up stretching
5 minute warm up
Then 5 repetitions of the EASY/HARD Interval Minutes2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
2 minutes easy, 4 minutes harder
5 minute cool down
End with cool down stretching

     ---  How often?  4 days again this week!  
               ***  This extra day is optional ... NOT mandatory.  
               ***  This 4th day per week of 30-min "easy pace" helps "build your base" level of endurance.
               ***  Keep doing your 3 Interval Workout days with at least one day rest between them. 
               ***  Add this extra easy workout in during your 2-day rest break - either the day before or after an intervals workout - it doesn't matter.

Questions?  Ask your mentors.

TOPIC: Women’s Heart Health - Lauren Sutherland is an RN in Cardiology at McLeod Health.  She spoke to us about  preventing heart disease and the warning signs of heart attack and stroke. She commended us for participating in First Strides NMB, emphasizing the importance of exercise to protect a healthy heart. Participating in regular physical activity, eating a healthy diet, and not smoking can lower your risk of high blood pressure, high cholesterol, and weight gain.

See more below.

ATTENDANCE MATTERS: It is important that you check-in with your mentor when you arrive. We want you to get credit so you can “earn” your graduation shirt.

FIRST GRADUATES: Next week Striders with perfect attendance will “earn” their graduation shirts! There are still 4 workshops remaining so more of you can do it too!


Graduation Shirts - Striders who attend at least 8 of 11 workshops will “earn” a First Strides NMB graduation shirt.

GSRC Shirts - First time Striders receive a free one-year membership in the Grand Strand Running Club (GSRC). If you’re a first-timer and haven’t received your free GSRC shirt, please let your mentors know.

Do your homework, attend the workshops (and earn your graduation shirt) and we’ll meet up again next Thursday at 5:30 pm at the NMB Sports Park Amphitheater!

Your First Strides NMB mentors


               *** May 2 - First Strides NMB Graduation Celebration - This night will run longer time-wise than most nights so please plan ahead.  We will distribute graduation shirts to those of you that have attended "at least" 8 of our 11 workshops.  Many of you are well on your way to achieving your 8 night attendance already and we still have 4 weeks left. GREAT JOB!

               *** May 9 - First Strides NMB 5K Stride (Walk & Run). This is our goal, to be able to do an official 5K event (3.1 miles) on our last evening together at the Sports Pork. 5K distance will probably take between <30 minutes to about 1 hour. Please plan for a longer evening to help cheer fellow Striders across the Finish Line!

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.