START 5K & 10K

START is a FREE, welcoming 5K and 10K training program for beginning to novice runners. 

START 5K 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, 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! For more information visit https://www.bigriverrunning.com/run/start-5k/ 

START 10k is for beginning to novice runners. This program is geared for people who have previously run a 5k and would like to try a new distance or anyone who has taken some time off running and is seeking motivation and accountability! It is a great option for runners who have graduated from Big River’s START 5k program. We recommend being able to move (run/walk) continuously for 45 minutes at the start of the program, and being capable of completing a 5K in under 45 minutes. Additional program information can be found at https://www.bigriverrunning.com/run/start-10k/

Both the 5K and 10K training plan will be shared with registered participants. And the 5K and 10K groups will both train at the same locations on Wednesdays and Saturdays. So if you're undecided about which distance to train for, you can switch between 5K and 10K mid-season.

*We recommend that START 10K participants be able to complete a 5K in under 45 minutes. If you'd like to get faster at the 5K distance, then START 5K might be a better choice.

Join fellow runners on March 7, 2026 for the START 5K & 10K. It's a fantastic 5K, 10K featuring a flat and fast course in Saint Louis.