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Straight from www.bigriverrunning.com - thanks, Ben & Matt!
Tuesday Night Speedwork Sessions
Join us for our FREE Tuesday Night Speed Sessions.
These workouts are for anyone and everyone!
What: Track workouts designed to increase SPEED.
Where & When:
TUESDAYS 7PM: Vianney High School (Hwy 44 and Lindbergh) ***This year the first two weeks will be held at an alternate location due to scheduling conflicts. Please check back for more info later this month.
THURSDAYS 7PM: O'Fallon Speed Workouts will begin on Thursday May 20th. We are still finalizing the location. Your first two weeks will be on Tuesday May 4th and Tuesday May 11th at Parkway North HS.
* Try to arrive by 6:30pm to warm-up. Workouts start promptly at 7pm.
Why: Track work has been proven to lower times for all distance races from the mile to the marathon.
and HOW: Please fill out this form and bring it to the first workout. We are hosting these workouts because we want YOU to improve as an individual runner. The information we are asking for will help us determine how many groups we need and at what pace each runner should be doing his or her workout.
EXTRAS: Anyone who attends eight or more sessions receives a free Big River Running Company Speedwork Shirt!!
2010 SCHEDULE
Tuesday May 18: Ladder # 1 = 1600/ 1200/ 800/ 400
Tuesday May 25: 3 - 5 x 1200 @ 10k race pace
Tuesday June 1: ONE MILE TIME TRIAL
Tuesday June 8: 10 - 12 x 300 @ 5k race pace
Tuesday June 15: 5 - 6 x 600 @ 5k race pace
Tuesday June 22: Ladder # 2 = 1200/ 1000/ 800/ 400/ 200
Tuesday June 30: 4 - 5 x 1000 @ 5k race pace
Tuesday July 6: 3 - 4 x 1 mile @ 5k race pace
Tuesday July 13: TWO MILE TIME TRIAL (try to hit 5k goal pace)
Tuesday July 20: 12 - 16 x 200 @ Mile race pace
Tuesday July 27: Ladder # 3 = 800/ 600/ 400/ 200
Tuesday Aug 3: 5K RACE ON THE TRACK (PR TIME!!)
* This workout schedule was designed by Big River Running Company Co-Owner Ben Rosario. Ben has run 4:03 for the mile,14:24 for 5k and 29:44 for 10k on the track. Either Ben, Matt, or Katie will be at every Speed Workout to answer questions, to encourage each and every runner and to hold that stopwatch!!