Do you have the need for SPEED?

Join us for our FREE Summer Speed Sessions.
These workouts are for anyone and everyone!

What: Track workouts designed to increase SPEED.

Where & When:
TUESDAYS 7PM & 7:45PM*: Vianney High School (Hwy 44 and Lindbergh)

* Due to the overwhelming attendance onTuesday nights we have added a second session that will begin at 7:45pm. You may come to either session.

** THERE WILL NOT BE A SECOND SESSION ON THE FINAL NIGHT (AUG. 2nd). Groups 4 & 5 will go at 7pm. Groups 2 & 3 at 7:35pm and group 1 at 8pm.

THURSDAYS 7PM*: The last two Thursdays for the O'Fallon sessions will be moved to Fort Zumwalt South HS due to track resurfacing at FZW.

*Try to arrive by 6:30pm to warm-up. Workouts start promptly at 7pm.


Why: Speed work has been proven to lower times for all distance races from the mile to the marathon.

and HOW: SIGN UP ONLINE!! We are hosting these workouts because we want YOU to improve as an individual runner. The information we are asking for will help us determine how many groups we need and at what pace each runner should be doing his or her workout.

EXTRAS: Anyone who attends eight or more sessions receives a free Big River Running Company Speedwork Shirt!!

NEW THIS YEAR: Summer Speed Work Tech Shirts available for purchase!! You can pre-purchase them by signing up online.

2011 SCHEDULE

Tuesday/Thursday May 10 & 12: 8 - 10 x 400 @ 10k race pace
Tuesday/Thursday May 17 & 19: 4 - 5 x 800 @ 10k race pace
Tuesday/Thursday May 24 & 26: Ladder # 1 = 1600/ 1200/ 800/ 400
Tuesday/Thursday May 31 & June 2: ONE MILE TIME TRIAL
Tuesday/Thursday June 7 & 9: 10 - 12 x 300 @ 5k race pace
Tuesday/ThursdayJune 14 & 16: 5 - 6 x 600 @ 5k race pace
Tuesday/Thursday June 21 & 23: Ladder # 2 = 1200/ 1000/ 800/ 400/ 200
Tuesday/Thursday June 28 & 30: 4 - 5 x 1000 @ 5k race pace
Tuesday/Thursday July 5 & 7: 3 - 4 x 1 mile @ 5k race pace
Tuesday/Thursday July 12 & 14: TWO MILE TIME TRIAL (try to hit 5k goal pace)
Tuesday/Thursday July 19 & 21: 12 - 16 x 200 @ Mile race pace
Tuesday/Thursday July 26 & 28: Ladder # 3 = 800/ 600/ 400/ 200
Tuesday/Thursday Aug 2 & 4: 5K RACE ON THE TRACK (PR TIME!!)