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Summer Speedwork

Summer Speedwork

Registration for 2017 is now open! 

Do you have the need for SPEED? Join us for our FREE Summer Speedwork Sessions! These workouts are for anyone and everyone who wants to increase their speed for the 5k distance. It’s not just for “fast” runners! We will culminate our summer of speedwork at the “Need for Speed 5k” on July 28, 2017.

WHERE & WHEN:

Week of May 23 through week of July 25, 2017

TUESDAYS at 7 p.m.
Vianney High School 
1311 S. Kirkwood Rd., Kirkwood, MO 63122

**June 13, 20 and July 11 Tuesdays will be at Lindbergh High School 5000 Lindbergh Blvd, St. Louis, MO 63126

THURSDAYS at 7 p.m.
Clayton (Gay Field) 305 Gay Ave, Clayton, MO 63105

Please arrive early to warm-up on your own. Workouts start promptly at 7 p.m.

WHAT: Track workouts designed to increase speed with the goal of peaking at the 5k distance at the end of the summer. Click HERE for the workout schedule. 

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 shirt.

SHIRT OPTION:
 You may also choose to purchase a Speedwork technical shirt to commemorate your time on the track. The Nike women’s singlets are $35 and the men’s Nike tech tees are $30. They will be available to order through June 12, as you are registering and will be available to pick-up in early July.

2017 Speedwork Shirts

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.

 

REGISTER

 

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 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, free beer for all participants and post-race potluck food spread. The race is OPEN TO THE PUBLIC. If you register for the 5k during Speedwork registration, the fee is only $15!
Click HERE for race details.

Speedwork Sponsors:

Wash U PT Clinic LogoClayton Chiropractic Center Logo