Summer SpeedWork

Week of May 21 – Week of July 23, 2019

Tuesdays at 7 pm

Lindbergh High School – 5000 Lindbergh Blvd, St. Louis, MO 63126

Wednesdays at 7 pm

Maplewood Richmond Heights High School – 7539 Manchester Road, Maplewood, MO 63143

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

 

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!

REGISTER

Details

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

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.

You may choose to purchase a Speedwork shirt to commemorate your time on the track. This summer, choices include a men’s or women’s Nike tech tee ($28) and a cotton/poly blend racer back tank for women ($24). The shirts will have the Big River Speedwork logo on the back. Shirt orders only take place during Speedwork registration. The deadline to order a shirt is June 9. When the shirts are in, you’ll be able to pick them up at any track workout.

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)

Workout Schedule

Need for Speed
Track Meet

This year we’re culminating Speedwork on the track with a fun All-Comers Track Meet on Tuesday, July 23 and Wednesday, July 24 the last week of Speedwork. Both nights will feature heats of the 400m, 800m and 1600m (mile). If you register during Speedwork registration the cost is $10 per night on the track and you can choose any or all of the races. The races are also OPEN TO THE PUBLIC (non-speedworkers will pay $15), so invite your friends who’ve always wanted to test their speed on the track!


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