Start 5K
"It was great. I've never enjoyed running as much as I have in this program."
"Everything was so organized and upbeat. I’m still shocked how excited I got to run with my group and to see everyone. I think I love running now! The running community is so friendly and welcoming. BRR is the backbone to the running community."
"My favorite thing about this START 5K season is the coaches, they were the best! I wasn't sure what to expect from this program but join[ed] it anyway and now looking back on all the training, and the time put in by not one but all of the coaches, the care and the love they have for this program is amazing."
Have you ever wanted to run a 5k, but didn’t know where to start? “Start Training And Racing Today” with Big River’s first class 5K training program for beginning to novice runners. This program is geared for people new to running or getting back into the routine after some time off, looking for a structured, fun and friendly entry into fitness.
The program starts slowly, using run/walk intervals, gradually working our way to the goal of continuously running a 5k. Along the way you’ll learn important information on injury prevention, nutrition, stretching, proper running form and many other topics. There is no pressure here, just positive support to help you achieve your goals!
This program takes place annually in the spring (March to May) and fall (July to October).
This program is FREE! So get ready to lace up your shoes and get active!
FALL 2026 SEASON
The upcoming START 5K and START 10k seasons will begin on August 15 in preparation for The Great GO! St. Louis Halloween Race on Saturday, October 24th and MO' Cowbell on Sunday, November 8.
Registered participants will receive the training plan and location schedule in the confirmation email.
Join Us!
"I liked how inclusive and motivating all the coaches were."
Details
Cost: Free
Schedule
Structured training program
Participant Orientation: TBD
First Saturday Run: Saturday, August 15 at 8:00 a.m.
Supported group workout each Saturday at 8:00 a.m.
Wednesday evening workouts at 6:00 p.m.
Locations: Various parks and trails around St. Louis (Tower Grove, Forest Park, Grant's Trail, etc.)
Registered participants will receive the training plan and location schedule in the confirmation email.
Goal Race
The Great GO! St. Louis Halloween Race on Saturday, October 24th.
MO' Cowbell on Sunday, November 8.
If you can’t run this race or choose to run another race, you can still train with START.
Detailed 5k training plan designed by Big River experts
Never running before, I knew I wanted to start but did not know how. Finding this program was exactly what I needed! Intimated at first, I showed up not knowing if I would be able to finish the program. I continued to show up every week, surprising myself during and after workout.
The coaches are some of the most amazing people I have ever met! Supportive, but tough when need be, which was something I absolutely needed. I met lifelong friends in just 10 short weeks and I cannot wait to continue my running journey with a bunch of the amazing people I have come in contact with! Thank you Big River Running Company, coaches of the START program and to all of my fellow participants that continue to push me and supported me at each step of my journey. I love each and every one of you!
Features
- Experienced Big River coaches & mentors to guide you
- Detailed training plan (run/walk progression with goal of continuously running 5k by the end of the program)
- In-person runs (Saturdays at 8:00 a.m. and Wednesdays at 6:00 p.m.)
- Educational topics ranging from injury prevention to race day planning
- Option to purchase an official Big River Running START program shirt
- Special store discounts and giveaways
- Weekly team emails to keep you informed and motivated
- Race day support
- FREE!
Key Dates
Participant Orientation: TBD
First Saturday Run: Saturday, August 15
First Wednesday Workout: Wednesday, August 19
Last day to purchase a shirt: Sunday, August 23
Last day to register for START: Friday, August 28
"Thank you very much for offering this program. I had my doubts initially in being able to continuously run a 5k, but with the coaches' help and pacing, I was able to complete it running, even wearing my knee brace."
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