Do you have the need for SPEED?
Join us for our FREE Summer Speed Sessions. These workouts are for anyone and everyone!
WHERE & WHEN:
TUESDAYS (CITY): 7:00pm and 7:45pm at Vianney High School (Highway 44 and Lindbergh)
Notes: There are two sessions. You may come to either session and all pace groups and workouts will be run at each session. Try to arrive 30 minutes early to warm-up. Workouts start promptly at the times above.
THURSDAYS (O'FALLON): 7:00pm at Ft. Zumwalt South High School (Mexico and Belleau Creek Rd.)
Notes: Try to arrive by 6:30pm to warm-up. Workouts start promptly at 7pm.
WHAT: Track workouts designed to increase SPEED. Each week we will have specific workouts for each group. So check to see how many intervals your group is doing. This year we have taken into account the amount of time each group will be running. Whether you are in group 1 or group 5 you will end up running about the same amount of time. However, the total distance will be different. This will keep the effort level fair for all groups and will make each workout more individualized for your ability level.
WHY: Speed work has been proven to lower times for all distance races from the mile to the marathon.
HOW: SIGN UP ONLINE!!. We are hosting these free 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. There is no cost associated with speedwork.
Do you have Belly?
Belly is the new attendance/check-in system Big River is using at its group runs like Speedwork. The days of flipping through stacks of paper to find your name are no longer! When you arrive at any Speedwork Session, you'll be asked to check in on an iPad. It only takes a second if you have a Belly account, so we highly recommend that you get one! If you have a smartphone, the best thing to do is download the Belly app. Then all you have to do is scan your phone when you arrive at the run. If you don't have a smartphone, no worries! We'll assign you a Belly card that you can bring with you each time. Why else should you want Belly? Because it tracks your attendance and you earn points for every event you attend. The points can be turned in for some seriously awesome Big River prizes! We won't be giving away cotton t-shirts for those people who attend 10 speedwork sessions this time. Instead you'll earn points each time you attend that you can use for sweet Big River prizes through Belly!
TECH T-SHIRTS:Summer Speedwork Tech Shirts are now available for purchase by clicking HERE.The deadline to order is May 24. Not only will this shirt keep you cool during your hot summer workouts, but will help offset the costs of putting on these FREE speedwork sessions. We won't be giving away cotton t-shirts for those people who attend 10 speedwork sessions this time. Instead you'll earn points each time you attend a speedwork session when you check in with our new Belly system that you can redeem for sweet Big River prizes!
2013 SCHEDULE (Click each workout for descriptions)
Tuesday/Thursday May 14 & 16: 400's @ 10k race pace
Tuesday/Thursday May 21 & 23: 800's @ 10k race pace
Tuesday/Thursday May 28 & 30: Ladder # 1
Tuesday/Thursday June 4 & 6: 600's @ 2 mile race pace
Tuesday/Thursday June 11 & 13: One Mile Time Trial
Tuesday/Thursday June 18 & 20: 400's @ 5k race pace
Tuesday/Thursday June 25 & 27: 200's & 400's @ 1 mile race pace
Tuesday/Thursday July 2 & 4: 4th of July Surprise
Tuesday/Thursday July 9 & 11: Ladder #2
Tuesday/Thursday July 16 & 18: 800's or 1000's @ 5k race pace
Tuesday/Thursday July 23 & 25: 1000's or 1200's @ 5k race pace
Tuesday/Thursday July 30 & Aug 1: 200's @ 1 mile race pace
Tuesday/Thursday Aug 6 & 8: 5k race on the track (PR Time!!)
To download a complete copy of the workout schedule and descriptions, click here
*This workout schedule was designed by Big River Personal Coach Tim Bradley. Coach Bradley has worked with runners of all ability levels for 10 years. Coach Bradley has run 15:09 for 5k and 1:10:33 for a half marathon. Additionally, Bradley has coached athletes to 5k PR’s of 14:29 for men and 16:44 for women. Coach Bradley, Matt, Kyle, Connor or Katie will be at every Speed Workout to answer questions, to encourage each and every runner and to hold that stopwatch!
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 Coach Bradley at: email@example.com and he can answer your specific question.