Start 5K


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 10-week program takes place annually in the spring (March to May).

This program is FREE! So get ready to lace up your shoes and get active!


The upcoming START 5k season will begin on March 9 in preparation for the Ferguson Twilight Run on Saturday, May 18th.

Registration for the Spring 2024 season closes on March 22.

Registered participants will receive the training plan and location schedule in the confirmation email.

"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."

Join Us!

Our Spring 2024 program begins March 9.
REGISTRation closed

"I liked how inclusive and motivating all the coaches were."


Cost: Free


Structured 10-week program

Participant Orientation: Monday, March 4 at 6:00 p.m.

First Saturday Run: Saturday, March 9 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

Ferguson Twilight Run 5k - May 18, 2024

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!



  • Experienced Big River coaches & mentors to guide you
  • Detailed 10-week 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!
Registration closed

Key Dates

Participant Orientation: Monday, March 4

First Saturday Run: Saturday, March 9

First Wednesday Workout: Wednesday, March 13

Last day to purchase a shirt: Sunday, March 17

Last day to register for START: Friday, March 22

Graduation Race:
Ferguson Twilight Run 5k - May 18, 2024


"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."