New Meetup: Tuesday Evening Speed Sessions with Big River

From: Sally D.
Sent on: Monday, July 13, 2009 4:58 AM
Announcing a new Meetup for The Missouri Triathlon Meetup Group!

What: Tuesday Evening Speed Sessions with Big River

When: July 27,[masked]:00 PM

Where: (A location has not been chosen yet.)

Do you have the need for SPEED?

Join us for our FREE Tuesday Night Speed Sessions.
These workouts are for anyone and everyone!

What: Track workouts designed to increase SPEED.

Where: VIANNEY HIGH SCHOOL (Hwy 44 and Lindbergh)

When: Tuesday Nights- meet at 6:30, workout at 7:00 sharp!

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 send it to us, bring it by the store, or 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 at what pace each runner should be doing his or her workout.



EXTRAS: Anyone who attends ten or more sessions receives a free Big River Running Company Shirt!!

2009 SCHEDULE (click on the workout for a full description)

Tuesday May 5: 8 - 10 x 400 @ 10k race pace
Tuesday May 12: 4 - 5 x 800 @ 10k race pace
Tuesday May 19: Ladder # 1 = 1600/ 1200/ 800/ 400
Tuesday May 26: 3 - 5 x 1200 @ 10k race pace
Tuesday June 2: 3 - 4 x 1 mile @ 10k race pace
Tuesday June 9: ONE MILE TIME TRIAL
Tuesday June 16: 10 - 12 x 300 @ 5k race pace
Tuesday June 23: 5 - 6 x 600 @ 5k race pace
Tuesday June 30: Ladder # 2 = 1200/ 1000/ 800/ 400/ 200
Tuesday July 7: 4 - 5 x 1000 @ 5k race pace
Tuesday July 14: 3 - 4 x 1 mile @ 5k race pace
Tuesday July 21: TWO MILE TIME TRIAL (try to hit 5k goal pace)
Tuesday July 28: 12 - 16 x 200 @ Mile race pace
Tuesday Aug 4: 6 - 8 x 400 @ Mile race pace
Tuesday Aug 11: Ladder # 3 = 800/ 600/ 400/ 200
Tuesday Aug 18: 4 x 800 @ two mile race pace
Tuesday Aug 25: 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!!

Learn more here:
http://www.meetup.com/The-Missouri-Triathlon-Meetup-Group/calendar/10863397/

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