Do you have the need for SPEED? Join us for our FREE Summer Speedwork Sessions taking place between May 26 and July 28, 2015. These workouts are for anyone and everyone who wants to increase their speed. New this year, Big River will be putting on a “Need for Speed 5k” on July 28, 2015 to properly culminate speedwork! Mark your calendar!
WHERE & WHEN:
Week of May 26 through July 28, 2015
TUESDAYS at 7 p.m.
Vianney High School 1311 S. Kirkwood Rd., Kirkwood, MO 63122
WEDNESDAYS at 7 p.m.
Maplewood Richmond Heights 7539 Manchester Rd., Maplewood, MO 63143
WEDNESDAYS at 7 p.m. (note new night for O’Fallon!)
Ft. Zumwalt North High School 1230 Tom Ginnever Ave, O’Fallon, MO 63366
Please arrive early to warm-up. Workouts start promptly at 7 p.m.
WHAT: Track workouts designed to increase SPEED. Each week we will have a different workout to focus on fast turnover. The workouts will progress each week as we practice running faster paces with the goal of peaking at the 5k distance at the end of the summer.
WHY: Speed work has been proven to lower times for all distance races from the mile to the marathon. Big River Running hosts these free workouts because we want you to improve as an individual runner. Engaging with the running community in a fun and authentic way is at the core of our mission and philosophy, which is why we host FREE programs like Summer Speedwork. We just ask that in return, you give Big River the opportunity to help you with your running and walking shoes and gear this summer.
There is no cost associated with speedwork unless you choose to make a donation to one of the local tracks or purchase a tech t-shirt.
OFFICIAL SPEEDWORK TECH T-SHIRTS: This summer, we will be offering short-sleeved, red Nike technical shirts for purchase to commemorate your hard work on the track. The deadline to order is June 17 through Speedwork’s online registration. Those who ordered shirts will be able to pick them up at speedwork in mid July.
2015 SCHEDULE (detailed descriptions of each workout coming soon)
Week 1 (May 26 & 27) – 800s @ 10k pace
Week 2 (June 2 & 3) – 1000s @ 10k pace
Week 3 (June 9 & 10) – 200s @ mile pace
Week 4 (June 16 & 17) – Mile Time Trial
Week 5 (June 23 & 24) – 1000s @ 10k pace + 800s @ 5k pace
Week 6 (June 30 & July 1) – 600s @ 5k pace
Week 7 (July 7 & 8) – 1200s @ 5k pace + 400s @ mile pace
Week 8 (July 14 & 15) – Ladder (1200, 800, 600, 400, 200)
Week 9 (July 21 & 22) – 400s
Week 10 (July 28) – 5k Race!
*This workout schedule was designed by Big River’s own Jason Holroyd. Jason has worked with runners of all ability levels for more than a dozen years, including advising multiple Olympic Trials Qualifiers. An accomplished athlete in his own right, Jason was a star runner in high school and college. Post-collegiately, Jason has won the GO! St. Louis and Southwest Illinois half marathons, among other races and continues to train at a high level. If you are ever in University City, stop into the Big River store to say hi to Jason!
PACE GROUPS: You will want to go in the correct group for your 5k goal time. Whatever you would like to run at the end of the summer as your goal is the group you should run with. However, if you do not feel you are ready for your goal pace group, try going in a group that matches your current fitness level. The cool thing is you can always move up or graduate to the next group as you get faster!
Group 1 = 19 minutes or under (6:06 pace per mile and under)
Group 2 = 19-22 minutes (6:06 – 7:04 pace per mile)
Group 3 = 23-25 minutes (7:24 – 8:02 pace per mile)
Group 4 = 26-28 minutes (8:22 – 9:00 pace per mile)
Group 5 = 29 minutes or above (9:20 pace per mile and above)
*Not sure what group to start in or have never run a 5k? Email Jason at Jason@bigriverrunning.com and he can answer your specific question. Email general questions about speedwork to firstname.lastname@example.org.
NEED FOR SPEED 5K
NEW this year! To properly culminate our speedwork sessions, Big River will be hosting a 5k race in Forest Park on the evening of Tuesday, July 28. The race will provide the perfect opportunity to test your speed now that you’ve put in the work on the track all summer. Amenities include a low entry fee, option to purchase a super-soft event t-shirt, free beer for all participants and post-race potluck food spread. All speedwork participants will receive a discounted entry and the race will be open to the public. Mark your calendars for July 28!
When you register for speedwork, you will have the opportunity to sign up to participate in all 10 weeks of workouts for free. You will also have the option to make a small donation to help us cover the cost of track rental and you may choose to purchase a shirt. Registration for the Need for Speed 5k will be separate (details coming soon).