Meet at Runners Roost Golden on Wednesday, 9/10 at 6:30am and we will run as a group over to the high school track and continue to warm-up and stretch there before we begin.  

 The plan for tomorrow are 800/400 M repeats. You will run an 800M at a controlled pace, rest 1 min, then run a harder 400, rest 2 min, then repeat. This helps you learn various efforts/paces and how to shift mid-run between them. You can do as many as you would like. The suggested amount is between 3 and 6. All abilities are welcome as well as any modifications to the plan.

We are shortening it up this week with speed on the track! Wednesday 8/3 @6:30am, meet at Runners Roost Golden then we will warm-up together to the HS track. 

The plan is 4-6x 400M, 4x 200M, 1:30-2 min recovery between the 400s and walking 100M between 200s. All abilities are welcome! 

Join the Golden Road Runners for hill repeats on 8/27

We will meet at Runners Roost Golden, then run a mile-ish together and warm-up. We will start at the base of the hill next to Golden High School and run up towards the Taco Bell. This isn't too steep of a hill, so it allows you to run longer repeats but still with the benefit of the grade. The plan is x4 the full distance on the hill (~.4) then x4 half way, and then a few short and fast reps for 20 seconds. 

As always you can modify as needed! All abilities are welcomed! 

The Golden Road Runners are at the Track! Meet at Runners Roost Golden at 6:30am and as a group we will run to the HS and warm-up. The plan is a ladder, 1600/800/400/400/800/1600. You can always modify the distances and even do another workout and just hang out with the group! The suggested paces will be Half/10k/5k and faster/10k/half.

As always, all abilities are welcomed! Not sure what is best for you? Just ask! 

Join the Golden Road Runners for a block party! We will run repeats around a block. Recovery will be 1-2 min.

Meet at Runners Roost Golden at 6:30 am then we will run a mile-ish warm-up then head to the block and continue warming-up there. All abilities are welcome as well as any modifications to the plan! 

The Golden Road Runners are at the Track! Meet at Runners Roost Golden at 6:30am and as a group we will run to the HS and warm-up. Threshold 800s are the plan. Because the pace is moderately hard vs all out, you will have an active recovery of 400M. Keep the pace in check or it will be hard to stay consistent. You can complete 4-6 reps. After the 800s, add in 2-4x 100M strides for some faster running if you are up for it!

As always, all abilities are welcomed and any modifications are allowed! Not sure what is best for you? Just ask! 

Join the Golden Road Runners on East Street for a ladder workout. The distances are based on blocks. As a group we can decide if we want to go short to far or far to short, but you run 1 block, then recover back to the start, then 2 and back, 3 and etc. Those who want to go further, you can then work your way back up or down the ladder.

Meet at Runners Roost Golden at 6:30 am then we will run a mile warm-up then head to the start on East street and continue warming-up there. All abilities are welcome as well as any modifications to the plan! 

The Golden Road Runners are at the Track! Meet at Runners Roost Golden at 6:30am and as a group we will run to the HS and warm-up. The plan is 400M repeats. You can run from 6-9 repeats with a 200M recovery. Your goals for the run will dictate pace and recovery. If you want to work on pure speed, run them closer to 5k and under and walk 200M for the recovery. If you want to work more on endurance, choose a moderate effort and then walk/jog the 200M recovery. 

As always, all abilities are welcomed and any modifications are allowed! Not sure what is best for you? Just ask! 

Join the Golden Road Runners on Wednesday 7/2 at 6:30am for a track workout!

The plan is a ladder with some hill sprint between each interval. 1600/1200/800/400 around threshold pace, with x3 25s hill sprints between each. The jog to the hill and back is the recovery. The modified plan can be time based or even intervals. All abilities are welcome! And you can always modify or do something different. We hope to see you there!

We meet at Runners Roost Golden at 6:30am and then will run over the track together and warm-up. 

We are not meeting on 6/25 to allow people to Bike to work! Consider attending the event in Golden in the AM at Parfet Park!

Join the Golden Road Runners on Wednesday 6/18 for a block party! This is a party of the running kind. Meet at Runners Roost Golden at 6:30 am and we will run to a block off of Illinois St and warm-up as a group there. The plan is to run 4-6 repeats around this block. It has mild ups and downs for some good variety but nothing crazy steep. As always, all abilities are welcome and any modifications are allowed! Even if you just want to warm-up with our crew and head off to the track, join us! 

Join the Golden Road Runners on Wednesday 6/10 at 6:30am for a track workout!

We are at the track this week! Join us Wednesday 6/11 @6:30am for some speedy fun! We are doing 3-5x 1000M repeats at 5k-10k pace, followed by 2-4x200M FAST! Recovery between the 1000M repeats is 2 to 3 min, and then walking 100M recovery between the 200M. As always, feel free to modify the workout in any way or do something completely different. All abilities are welcome! 

We meet at Runners Roost Golden at 6:30am and then will run over the track together and warm-up. 

Join the Golden Road Runners on Wednesday 6/4 at 6:30am for a track workout!

We will be doing a float workout! This is where you have an active recovery that isn't truly easy. You are "floating" between paces. You will go up to about 5k/10k pace, then back to marathon/half marathon pace. We will run a mile at a time then rest. For example, straights hard, curves a jog, or 400/200, or 800/400, for those wanting longer intervals. The goal is 2-3 miles of work. Recovery between each mile is 2 minutes. 

Meet at Runners Roost Golden at 6:30am. From there we will run as a group over to the track and warm-up. All abilities are welcome as well as any modifications to the workout! You can always join for the warm-up and do your own workout as well. Hope to see you there! 

Hills pay the bills! We will be headed out to the hill on 19th at the very base of lookout mountain. This is a great climb because it isn't too steep so you can get some longer efforts in. We will do time based intervals, 2x2 min, 4x1 min, 2x45, 4x30s, walk/jog recovery back down to the start. All abilities are welcome! You can always modify the workout to meet your needs as well. We meet at Runners Roost Golden at 6:30am, then we will run to the hill and perform some stretching there as a group before we begin. 

Join the Golden Road Runners on Wednesday 5/21 at 6:30am for a track workout! The plan is 4-8x 600M. The first 400M will be controlled then the goal is to pick up the pace for the last 200M. Change of speed is hard but great to learn pacing! All abilities are welcome and feel free to modify the plan in any way. Meet at Runners Roost Golden and we will run as a group to the track.

Join the Golden Road Runners tomorrow, 5/14 at 6:30am. Meet at Runners Roost Golden then we will warm-up together to the HS track. We have a ladder planned. Working up and then back down, 200,400,800,1200,800,400,200. Walking 200M recovery between each rep, thinking faster on the shorter distances and more controlled on the longer reps.

 As always you can modify the workout to meet your needs or do something different! Even if you just want a crew to warm-up up with, join us! All abilities are welcome!

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

To make our workout more interesting in these not so ideal rainy conditions, we will be running timed intervals based on the card someone draws from the deck! We will aim to get in 2-3 miles of work with equal recovery each time. Meet at 6:30am at Runners Roost Golden. From there we will run to Illinois Street and warm-up before the game begins! All abilities are welcome!

Join the Golden Road Runners for another fun run on the track! Meet at Runners Roost Golden at 6:30am.

TBD Please check back the Tuesday before for the plan

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

We will run as a group to Golden HS and warm-up there. The plan is 2 sets of 4x400 (you can always do less) You have 1:30 rest between reps, and an extra 2 min between sets. Splitting it up into sets helps with intention, these are moderate to hard to start with the shorter rest, in the second set try to go a little faster than the first. As always, modifications are welcome and all abilities can join!

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

Check back the Tuesday before for the workout!

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

It's time for another Golden Road Runners block party! We will be running repeats on a new-to-us block off of Illinois street. It is about a quarter mile long. The goal is to run 4 to 8 with a 1:30-2 min rest between. Be patient, and try to go faster in the later reps! 

We will run and warm-up to the block as a group. 
All abilities are welcome and modifications to the workout are also always welcome! 

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

The weather looks good for the track to be ice free this week! Join the Golden Road Runners for some oval laps. The plan is 4-6x 1000M repeats with a walk/jog 200M as a recovery. Those wanting something shorter can do 4-6x600M repeats also with a walk/jog 200M recovery. Effort will be closer to Half-Marathon to 10k and picking it up in the final rep or so if you are feeling good!

As always, modify to do something that is best for you but join us either way! Meet at 6:30am at Runners Roost Golden and the group will warm-up to the HS track from there. 

Join the Golden Road Runners for another fun run on the track! Meet at Runners Roost Golden at 6:30am.

TBD Please check back the Tuesday before for the plan

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

We are hitting the road this week! Hill repeats are on Deck. We will run up to the base of Lookout at 19th and HWY 6 (just past the overpass). These are time based repeats, 2-3 x2 min, 3-4 x 1 min, and 3-4 x30s with a walk/jog recovery back down. All abilities are welcome along with any modifications to the workout! Join us and get some gain in! 

Join the Golden Road Runners for another fun run on the track! Meet at Runners Roost Golden at 6:30am. We will run to the track from there. 

The plan is 4 to 8x 600M where you run the 400M controlled and try to pick up the pace the last 200M. Recovery is walking the other 200M back to the start.

Join the Golden Road Runners for another fun run on the track! Meet at Runners Roost Golden at 6:30am. We will run to the track from there. 

We are enjoying the dry surface while we can. The plan is 3-5x 800M, with a 1:30-2 min rest then a hard 200M, walk/jog the other 200M for recovery. The 800M should feel controlled, closer to a 10k pace, and the 200M hard. This will help with pacing as well as some speed and turn-over work! Switching between the two paces will be the challenge! 

As always, all abilities are welcome and you can always modify the plan or do something different! We are just happy to have you out!

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

workout TBD based on weather conditions. Check back the Tuesday before!

It is predicted to be about 4 degrees outside at the normal start time. Things will likely freeze overnight. With much sadness, we are canceling Golden Road Runners Workout for tomorrow, Wednesday 2/12. Stay warm and stay upright out there! 

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

The workout is a “float” workout. You will run 400M at 5k pace, then run 400M at a pace 40s to 1 min slower. Repeat this 4 times, then take a 2-3 min rest and repeat again for 2-3 sets. This can easily be adapted into 200M intervals as well.

All abilities welcome! Anyone can join even if they need to modify or do a different workout completely! Suggestions for modifications to reach your goals are always available.

Golden Road Runners Meet at Runners Roost Golden at 6:30am.

From there we will warm-up about a mile to the hill on Rimrock Dr. Hill repeats are planned. We will do 3x1min, 3x45s, 3x30s with 1-2 min rest between each. You can always do more, less or something completely different! All abilities are welcome.