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Summer Speedwork

Summer Speedwork

Registration for 2016 is now OPEN!

Do you have the need for SPEED? Join us for our FREE Summer Speedwork Sessions taking place between May 24 and July 27, 2016. These workouts are for anyone and everyone who wants to increase their speed. Back this year, Big River will be putting on our “Need for Speed 5k” on July 29, 2016 to properly culminate speedwork! Mark your calendar!

WHERE & WHEN:

Week of May 24 through July 29, 2016

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.
Ft. Zumwalt North High School 1230 Tom Ginnever Ave, O’Fallon, MO 63366

Please arrive early to warm-up on your own. 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. Click HERE for the schedule of workouts!

WHY: Speedwork 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 help us cover the cost of renting the tracks or purchase a tech t-shirt.

SHIRT OPTION:
 You may also choose to purchase a Speedwork technical shirt to commemorate your time on the track. This year we are offering a shortsleeve black Nike tech tee in women’s and men’s cuts. NOTE: the shirts run a little big, so choose your size accordingly. In addition, we have a singlet option in both women’s and men’s cuts. They will be available to order through June 13, as you are registering and will be available to pick-up in early July.

2016 Speedwork Shirts

2016 WORKOUT SCHEDULE

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)

Email general questions about speedwork to info@bigriverrunning.com.

 

Registration is now closed for 2016.

 

NEED FOR SPEED 5K

To properly culminate our speedwork sessions, Big River will be hosting a 5k race in Forest Park on the evening of Friday, July 29. 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 29! Click HERE for race details and registration.

Speedwork Sponsors:

 Precision Health Group
Wash U PT Clinic Logo

 

 

 

Speedwork Sponsors 2016