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Prepping for the Box to Box 5K

Five Week program to prep for a 5K

Starting a running routine can be a rewarding experience, and building up gradually is key to avoiding injury and staying motivated. If you’re new to running and 5Ks, we’ve outlined a simple 5-week plan to help prepare you for next month’s run.

This plan is designed to gradually build endurance and introduce some variety to your training. Be sure to listen to your body, stay hydrated, and incorporate rest days.

Before starting any new exercise program, especially if you have any health concerns, consult with a healthcare professional.

This program is focused on the safe progression to begin or return to running. There are no mileage or effort requirements when completing this progression. This program is structured to have 3 running sessions per week. These should be separated by a non-running day. In addition to running, it is recommended to complete strengthening exercises 2-3 times per week. These could be completed on non-running days to maintain an active routine. Throughout this journey, it is important to maintain a healthy, well-rounded diet, stay hydrated, and remember to spend time recovering with stretching and appropriate amounts of sleep.


Week Ratio (Jog:Walk) Day 1 (total min) Day 2 (total min) Day 3 (total min)
1 1 min : 1 min 10 10 10
2 2 min : 1 min 12 12 15
3 4 min : 1 min 15 15 20
4 10 min 10 10 10
5 15 min 15 15 15


Race Day:

  • Breakfast: Start the day with a light breakfast focusing on carbohydrates.
  • Warm-up: Start with a brisk walk or light jog for 10-15 minutes.
  • During the race: Pace yourself, stay hydrated, and enjoy the experience
  • Post-race: Cool down with a 10-minute walk, stretch, and rehydrate.

Good luck with your training! Feel free to tag us on social media in any of your training. We would love to share your progress.

We are looking forward to seeing you succeed at the Box-to-Box 5K on January 21st at Burbank Soccer Park!



Heat Advisory Precautions

BRSC Heat Advisory Club Precautions


Current weather forecasts indicate that the Baton Rouge area will continue to be under a Heat Advisory through at least this weekend (Aug. 14 through Aug. 20). Please see the precautions that we are taking while we are under the Heat Advisory.

Game Day Protocol

  • There will be no games or practices scheduled at the 1 pm or 3 pm time slots on Saturday or Sunday at any BRSC campus (Burbank, Independence, Central or Zachary).
  • NO teams will be scheduled to play back-to-back games (or two games in one day). This also goes for players- they may only play one game in a day during the Heat Advisory.
  • Expect multiple water breaks in each half.

Adjusted Practice Times

  • Session 1: 5:30 pm-6:45 pm; Session 2: 6:45 pm-8:00 pm.
  • We have multiple water refill stations for players to refill water bottles.
  • Teams are encouraged to set up tents for shade and water breaks.
  • Players may only practice once per day (no back-to-back practices).

Private Sessions, High School Tryouts, etc.

  • No Soccer activities will be permitted prior to 5:30 pm at any BRSC Campus. This includes Private Sessions or High School Tryouts.
  • Players should not participate in multiple training sessions per day. ie Players should not participate in any non-sanctioned BRSC soccer activities and official club practices on the same day (limit soccer daily soccer activities to a maximum of 90 minutes per day.)

We will advise you as soon as the Heat Advisory lifts and we are able to return to regular programming. We would rather be proactive in helping provide the safest policies and procedures that we can while navigating this unprecedented heat wave.

BRSC Box to Box 5K/1-Mile Fun Run – 2023 Recap

BRSC Box to Box 5K Top Finishers 2023

Baton Rouge, LA – The decision to postpone the BRSC Box to Box 5K/1-Mile Fun Run from its original frigid, rain-soaked day proved to be the best decision as all race participants were rewarded with perfect running weather.
The race day began at 9 am with some of the event’s youngest runners taking on the one-mile challenge. C. Tucker was the top finisher of the run finishing with an impressive 6:08.2 chip time. The top female 1-miler, I. Tsao finished second with a 6:38.9 chip time.

Immediately following the 1-mile participants lined up for the 5K at 9:30. The best time of the day went to thirteen-year-old Bennett Coney with an 18:38.4 chip time. Lauren Bradford LATDP Elite 08 Girls Academy player finished with the best women’s overall time for the second year in a row with a 21:07.4 chip time

A complete list of times for the 1-Mile & 5K participants is available here and the photo album is on the BRSC Facebook Page. In total 12 runners were awarded for the 5K. A complete list of the top finishers is listed below.

OVERALL MALE – Bennett Coney
OVERALL FEMALE – Lauren Bradford
FEMALE 20 & OVER #1 – Rebecca Tucker
FEMALE 20 & OVER #2 – Karin Hawkins
FEMALE 15 – 19 – Aidan Dooley
FEMALE 11 – 14 – Calleigh Merchan
FEMALE 10 & UNDER – Sidney Merchan
MALE 20 & OVER #1 – Justin Abadie
MALE 20 & OVER #2 – Alex Tucker
MALE 15 – 19 – Logan Beane
MALE 11 – 14 – Peter Doherty
MALE 10 & UNDER – Hayes Tucker
1-MILE #1 – Christian Tucker

BRSC Box to Box 5K/1-Mile Fun Run

BRSC Box to Box 5K
Our Box to Box 5K/1-Mile Fun Run is back! We’re adding more medals and t-shirt upgrades ($5 extra) to make this our best run yet.
Join us on Sunday, January 21 for a 5K/1-Mile Fun Run at Our Lady of the Lake Fields at Burbank Soccer Park. All registrations made by January 8th will get a free t-shirt. The 1-mile will kick-off at 9 am followed by the 5K at 9:30.
The team with the most registrations (parents and players) will receive a special prize).
All proceeds will benefit BRSC Sports Medicine. Sponsorship inquiries can be directed to BRSC Sports Medicine Director Riley Proffer at You can find sponsorship opportunities for your business here.

Race bibs and t-shirt pick-up (for those who registered during the early-bird period) will be available on the morning of the race.


1 Mile Regular $20

5K Early Bird $30

LATE FEE: JAN 9 – 21

1 Mile Late Fee $25

5K Late Fee $35

Race Date TBD

5-WEEK RACE PREP PLAN by Riley Proffer




BRSC Partners in Development Winter Program | U10 – U12 Players

The BRSC Partners in Development Winter Program program provides young players (2011 – 2013 birth years) with additional training and playing opportunities during the winter break. The U10, U11, and U12 age groups are the “golden age” of development in which players see the best potential for growth.

The program will provide (U10 – U12) boys and girls with four one-and-a-half-hour training sessions at Burbank Soccer Complex from 6:30 – 8:00 pm followed by a Partners in Development Trip to Houston. Up to two virtual sessions will be held for players leading up to the tournament.

2022/23 Training Dates:

  • Oct 24th
  • Nov. 21st
  • Dec. 12th
  • Jan. 9th

Trainings will be held 6:30 – 8:00 pm on field #23.

2023 Event Dates:

Boys: Jan. 21/22

Girls: Jan. 28/29


$275 – includes 2 jerseys, practice sessions, virtual sessions (2), and a Tournament in Houston


The BRSC Partners in Development Winter Program staff for the spring program include some of BRSC’s best coaches who have extensive experience working with the U10 – U12 age groups. The coaches include BRSC Executive Director Louie Smothermon, BRSC Director of Coaching Marvin Smith, BRSC Capitals Head Coach and MLS NEXT  U17 Coach Patrick Bueno, Girls Academy Director and GA U19 Head CoachKiran Booluck, BRSC Juniors Director of Coach and Girls Academy U13 Head Coach Chris Mitchell, and BRSC Satellite Academy Director Caleb Bush.



NOTE: The name of the program has changed from LATDP Catalyst to BRSC Partners in Development Winter Program. The program’s goal still remains the same, to provide motivated players with additional training and playing opportunities while identifying players to participate in future LATDP programming.

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