We are headed over to 19th street at the very base of Lookout Mountain. Meet at Runners Roost Golden at 6:30am, from their we will run to the hill and wait for everyone to warm-up as a group. The plan is 1x3 min, 1x2 min, 3x1 min, 3x45s and 3x30s. You can always do more or less, or modify as you feel fit. All abilities are welcome!

Join the Golden Road Runners Wednesday 1/14 @6:30AM for a track workout. We will meet at Runners Roost Golden, then run to the track as a group and warm-up there. The plan is 600M repeats. You will run the first 400M controlled and try and pick it up the last 200M. The recovery is a walk/jog for 200M. The skill of changing speed is something most of us can work on. The goal is between 4 and 7 reps. All abilities are welcome as well as any modifications. Even if you have something else planned, join us for the warm-up!

Meet at Runners Roost Golden at 6:30am, from there we will run over to Illinois St. We are running a time-based ladder. 4min-3min-2min-1min with a 2 min rest between each. If you are felling up to it, you can do a second set! The pace should speed up as the time decreases. Feel free to modify and do the reps best for your needs! All abilities are welcomed. 

Finish up your year with the Golden Road Runners as they hit the track tomorrow 12/31, at 6:30am. Meet at Runners Roost Golden and we will run as a group to the track and warm-up from there. We are running 1 mile, followed by 4-6x 200M repeats. Then you try another mile aiming for the same or faster than the first. This works on both pacing on fresh and tired legs. Modifications are welcome! Maybe 1200M is better suited for you than the mile? All abilities are welcome.

There will be no Golden Road Runners workout 12/24 for the holiday. Enjoy the warm weather and time off! 

Join the Golden Road Runners as they hit the track tomorrow 12/17, at 6:30am. Meet at Runners Roost Golden and we will run as a group to the track and warm-up from there. We are running 400M repeats in different sets. The first 3-4, 400M repeats will be a conservative pace with 1 min rest. The second set will be a harder effort with a 2 min rest. Pacing appropriately with the rest will be part of the challenge! All abilities are welcome and any modifications are welcome to the prescribed workout. See you there!

Unfortunately, most of the snow will be during our meeting time tomorrow. I don't think we will get that great of running in so tomorrow 12/3 is canceled. Next week looks great and we will be back on the track!!

There is no Golden Road Runners on 11/26 for Thanksgiving! Run fast at your local Turkey Trot!

Join the Golden Road Runners as they hit the track tomorrow 11/12, at 6:30am. Meet at Runners Roost Golden and we will run as a group to the track and warm-up from there. We are running 6-9 400M repeats. The goal is to progressively get faster as you go. For example, you can start closer to a half marathon pace and drop down to a 5k pace. Recovery is 2 min, standing, walking, or jogging (your preference!). All abilities are welcome and any modifications are welcome to the prescribed workout. See you there!

Join the Golden Road Runners for some hills. Meet at Runners Roost Golden at 6:30am, from there we will run over the “Church hill” on Rimrock Dr. and continue to warm-up. The plan is time based hills, 3x1 min, 4x45s, 3x30s with an easy recovery down around 1-2 min. Feel free to modify and do the reps best for your needs! All abilities are welcomed. 

Join the Golden Road Runners tomorrow for a track workout! Meet at Runners Roost Golden at 6:30am, we will run to the track and warm-up there together. The plan is a Ladder, 1200/800/400/200 and repeat twice. You can modify in anyway to fit your needs. All abilities are welcome! 

Join the Golden Road Runners for a block party. We will be running laps around a block on Illinois street. To make it different, half will be clockwise and the other half counter clockwise. The suggested amount is 4-6 laps. Meet at Runners Roost Golden at 6:30am, from there we will run over to Illinois street as a group and warm-up. Feel free to modify or do something different. All abilities are welcomed. 

Join the Golden Road Runners for 800s on the Track. Meet at Runners Roost Golden at 6:30am. From there, we will run as a group to the HS track and continue to warm-up. The plan is 800M repeats. 4-6 will do for most of the group. An easy 400M jog will be the recovery between each. Any modifications to the plan are allowed! All abilities are welcome! 

Join the Golden Road Runners tomorrow for some fun on Illinois Street! Meet at Runners Roost Golden at 6:30am, from there we will run over to Illinois street as a group and warm-up. The plan are time-based intervals. 4/3/2/1min with a 2 min rest between each. You can do anywhere from 1-3 sets of this! As always feel free to modify or do something different. All abilities are welcomed. 

TBD, check back the Tuesday before

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! 

This week on Wednesday 9/17, the Golden Road Runners are on East Street. We will meet at Runners Roost Golden and warm-up about a mile and start at 24th St. We will run a threshold effort to 17th St. (~.5 mile) then easy jog back to 19th (~.1), run x3 30 sec hills up with a walk/jog recovery down, then easy back to 24th and repeat! The goal is to complete 2-4 reps. You are always welcome to modify or run the amount you feel comfortable with! All abilities are welcome. 

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.