Big River Summer SpeedWork
May 31 - August 1, 2023
Tuesdays at 7:00 p.m. (except Wednesday May 31 and Wednesday July 5)
Clayton Track (Gay Field) – 305 Gay Ave, Clayton, MO 63105
Let’s get faster! We are excited to welcome you to in-person speed workouts, or feel free to run the workouts on your own. As always this program is FREE! Sign up to receive emails about the workouts and weekly plan.
WHAT: Track workouts designed to increase speed with the goal of peaking at the 5k distance at the end of the summer.
WHERE: Clayton Track (Gay Field): 305 Gay Ave, Clayton, MO 63105.
WHEN: The season runs from May 31 through August 1, 2023. We will meet at 7:00 p.m. on the following dates:
- Wednesday, May 31
- Tuesday, June 6
- Tuesday, June 13
- Tuesday, June 20
- Tuesday, June 27
- Wednesday, July 5
- Tuesday, July 11
- Tuesday, July 18
- Tuesday, July 25
- Tuesday, August 1
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 = 19:00 or under (6:07 per mile and under)
Group 2 = 19:30 - 22:30 (6:17 - 7:15 per mile)
Group 3 = 23:00 - 26:00 (7:24 – 8:22 per mile)
Group 4 = 26:30 - 29:30 (8:33 – 9:29 per mile)
Group 5 = 30:00 or above (9:39 per mile and above)