Summer SpeedWork

Big River Summer Speedwork

June 2 – July 28, 2021

Wednesdays at 7 pm

DeSmet Jesuit High School – 233 N New Ballas Rd, St. Louis, MO 63141

Let’s get faster! We are excited to welcome you back to in-person speed workouts or feel free and run the workouts on your own. As always this program is FREE! Sign up to receive emails about the workouts and weekly plan.


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! You don’t have to be fast to get faster, right?!

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

WHERE: DeSmet Jesuit High School (233 N New Ballas Rd, St. Louis, MO 63141)

WHEn: Wednesdays at 7p from June 2 – July 28, 2021

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.

HOW: Once a week we will meet at the track, divide into small groups, each with an encouraging timer to guide you through a workout. It’s all about fun and positive motivation, no matter your pace or speedwork experience. The schedule of workouts will be shared via email to registered participants.



You will want to run with 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)

Race Calendar

Looking for a 5k at which to test your speed? Check out our race calendar!

Thanks for your support!