Big River Speed Work Kirkwood HS

WHAT: Track workouts designed to increase SPEED. Each week we will have specific workouts for each group. So check to see how many intervals your group is doing. This year we have taken into account the amount of time each group will be running. Whether you are in group 1 or group 5 you will end up running about the same amount of time. However, the total distance will be different. This will keep the effort level fair for all groups and will make each workout more individualized for your ability level.

WHY: Speed work has been proven to lower times for all distance races from the mile to the marathon.

HOW: We are hosting these free 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. There is no cost associated with speedwork unless you choose to make a donation to one of the local tracks or purchase a tech t-shirt. REGISTER HERE (https://www.events.bigriverrunning.com/index.php?option=com_dtregister&Itemid=73&eventId=288&controller=event&task=individualRegister).

Do you have Belly?
Belly is the attendance/check-in system Big River uses at its group runs including speedwork. When you arrive at any speedwork session, you'll be asked to check in on an iPad. It only takes a second if you have a Belly account, so we highly recommend that you get one! If you have a smartphone, the best thing to do is download the Belly app. Then all you have to do is scan your phone when you arrive at the run. If you don't have a smartphone, no worries! We'll assign you a Belly card that you can bring with you each time. Why else should you want Belly? Because it tracks your attendance and you earn points for every event you attend. The points can be turned in for some seriously awesome Big River prizes! Click here (http://www.bigriverrunning.com/belly.php) to learn more.

OFFICIAL SPEEDWORK TECH T-SHIRTS: This summer, we will be offering short-sleeved, green Nike technical shirts for purchase to commemorate your hard work on the track. The ONLY time you will be able to purchase a shirt is during the online registration process. The deadline to order a shirt during the online registration process is May 30 and shirts will be available in early July.

2014 SCHEDULE (Click each workout for descriptions)

May 13-15: 400's @ 10k race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#one)
May 20-22: 800's @ 10k race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#two)
May 27-29: Ladder # 1 (http://www.bigriverrunning.com/speedworkdescriptions.php#three)
June 3-5: 600's @ 2 mile race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#four)
June 10-12: One Mile Time Trial (http://www.bigriverrunning.com/speedworkdescriptions.php#five)
June 17-19: 400's @ 5k race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#six)
June 24-26: 200's & 400's @ 1 mile race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#seven)
July 1-3: OFF! No speedwork
July 8-10: Ladder #2 (http://www.bigriverrunning.com/speedworkdescriptions.php#nine)
July 15-17: 800's or 1000's @ 5k race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#ten)
July 22-24: 1000's or 1200's @ 5k race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#eleven)
July 29-31: 200's @ 1 mile race pace (http://www.bigriverrunning.com/speedworkdescriptions.php#twelve)
Aug 5-7: 5k race on the track (PR Time!!) (http://www.bigriverrunning.com/speedworkdescriptions.php#thirteen)

*This workout schedule was designed by Big River Personal Coach Tim Bradley. Coach Bradley has worked with runners of all ability levels for 10 years. Coach Bradley has run 15:09 for 5k and 1:10:33 for a half marathon. Additionally, Bradley has coached athletes to 5k PR’s of 14:29 for men and 16:44 for women.

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)

*Not sure what group to start in or have never run a 5k? Email Coach Bradley at: tim@bigriverrunning.com (tim@bigriverrunning.com)and he can answer your specific question. Email general questions about speedwork to info@bigriverrunning.com (http://www.bigriverrunning.com/info@bigriverrunning.com).