GO! St. Louis will host six FREE training runs at the Forest Park Visitors Center on select Saturdays, beginning January 17.
Organizers will divide the group into runners/walkers with similar pace and goals.
Members of the running store staffs around the area will take turns staffing the run and provide information on
shoe selection and running attire. In addition, professionals from the Saint Louis Injury and Rehabilitation Center will attend the runs to address training challenges, discuss stretching techniques and injury prevention.
The run particulars:
Jan. 17 & 31, Feb. 14 & 28, Mar. 28 and Apr. 11. Registration is at 7:30 a.m. The run/walk begins at 8 a.m.

The free runs are good for runners who can motivate themselves throughout the week, and GO’s web site also features a section on self-supported training schedules for distances from 5K to a marathon. If you need more help, though, other training programs meet more frequently and provide more support but will cost you.

Fleet Feet’s 13.1 training program begins Jan. 24, costs $150 and includes:

• A training program with daily workouts developed by FLEET FEET Sports and Tim’s Training
• Coached runs in pace-specific groups: Runners, walkers & run/walkers welcome
• Group runs on Saturdays at 7:30am at a different location each week.
• Optional additional group workouts on Tuesdays and Thursdays at 7 p.m.
• Weekly tips and support from the coaching staff
• Pre-run dynamic warm-up and stretching
• Weekly training tips and seminars on topics such as injury, prevention, nutrition, and strength training
  Race day pacing and support.

Big River’s training program begins Jan. 25 and also costs $150. Among its features:

• Individualized training schedules
• Weekly runs and post-run socials
• Interactive team locker room complete with personal online training log for tracking progress
  Big River Technical T-shirt
• Discounts with Big River Running Company during the duration of the course
• Running clinics: “Running Gear /Shoes /Clothing”, “Components of Training”, “Hydration & Nutrition Basics”, “Injury Prevention”, “Flexibility /Stretching”, “Speed Training”, “Cross Training”, Strength Training”, “Physiology of Running”, “The Taper”, “Race Day Checklist”

Ghisallo Running already has begun its training program but you’ve missed just one session. Cost is $100 but is free to members of the Ghisallo team. Among the features:

• 12 Week Training plan
• Group led long runs every Sunday at 7 a.m.
• Pre-Race and Race day Nutrition workshops
• Additional group and social runs
• Bi-Weekly e-mail tips
• Technical T-shirt to wear on Race day

Please call the store at 314.727.4786 for further information.