Summer SpeedWork

Week of May 21 – Week of July 23, 2018

Wednesdays at 7 pm

Clayton (Gay Field) 305 Gay Ave, Clayton, MO 63105

Thursdays at 7 pm

Vianney High School 1311 S. Kirkwood Rd., Kirkwood, MO 63122

**May 24, June 7 and July 12 Thursdays will be at Lindbergh High School (5000 Lindbergh Blvd, St. Louis MO 63126)

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! We will culminate our summer of speedwork at the “Need for Speed 5k” on July 26, 2018.

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 Next Level cotton/poly blend racer back tank for women ($24). The shirts will have the Big River Speedwork logo on the back. The deadline to order a shirt has passed. When the shirts are in, you’ll be able to pick them up at any track workout or at the Need for Speed 5k.

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 5K

To properly culminate our speedwork sessions, Big River will be hosting a 5k race in Forest Park on the evening of Thursday, July 26. The race will provide the perfect opportunity to test your speed now that you’ve put in the work on the track all summer. Amenities include a low entry fee, chip timing, beautiful course in Forest Park and free beer for participants 21+. The race is OPEN TO THE PUBLIC.

If you register for the 5k during Speedwork registration, the fee is only $15!


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