TUESDAY NIGHT SPEEDWORK

Do you have the need for SPEED?

Join us for our FREE Tuesday Night Speed Sessions.

Who: These workouts are for anyone and everyone!
What: Track workouts designed to increase SPEED.
Where: VIANNEY HIGH SCHOOL (Hwy 44 and Lindbergh)
When: Tuesday Nights- meet at 6:30, workout at 7:00 sharp!
Why: Track work has been proven to lower times for all distance races from the mile to the marathon.

and HOW: Please fill out this form and send it to us, bring it by the store, or bring it to the first workout. 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 at what pace each runner should be doing his or her workout.

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

THE FULL SCHEDULE!! (click on the workout for a full description)
Tuesday May 6: 8 - 10 x 400 @ 10k race pace
Tuesday May 13: 4 - 5 x 800 @ 10k race pace
Tuesday May 20: Ladder # 1 = 1600/ 1200/ 800/ 400
Tuesday May 27: 3 - 5 x 1200 @ 10k race pace
Tuesday June 3: 3 - 4 x 1 mile @ 10k race pace
Tuesday June 10: ONE MILE TIME TRIAL (see how far you've come)
Tuesday June 17: 10 - 12 x 300 @ 5k race pace
Tuesday June 24: 5 - 6 x 600 @ 5k race pace
Tuesday July: 1: Ladder # 2 = 1200/ 1000/ 800/ 400/ 200
Tuesday July 8: 4 - 5 x 1000 @ 5k race pace
Tuesday July 15: 3 - 4 x 1 mile @ 5k race pace
Tuesday July 22: TWO MILE TIME TRIAL (try to hit 5k goal pace)
Tuesday July 29: 12 - 16 x 200 @ Mile race pace
Tuesday Aug 5: 6 - 8 x 400 @ Mile race pace
Tuesday Aug 12: Ladder # 3 = 800/ 600/ 400/ 200
Tuesday Aug 19: 4 x 800 @ two mile race pace
Tuesday Aug 24: 5K RACE ON THE TRACK (PR TIME!!)

* This workout schedule was designed by Big River Running Company Co-Owner Ben Rosario. Ben has run 4:06 for the mile,14:24 for 5k and 29:44 for 10k on the track. Either Ben, Matt, or Katie will be at every Speed Workout to answer questions, to encourage each and every runner and to hold that stopwatch!!