The workout with the Golden Road Runners is canceled for 5/6. There is a lot of snow out there and traction won't be great to run fast. Stay warm and upright! See everyone next week. 

a "combo" workout is planned! Meet at Runners Roost Golden at 6:30am. As a group we will run over to the track and continue to warm-up. The workout is a descending ladder with a few hill sprints sprinkled in between each interval. 1600/1200/800/400 around threshold to 10k pace with x3 25 sec hill sprints between each. The jog to the hill and back is the recovery. You can always modify in any way! All abilities are welcome. 

Join the Golden Road Runners tomorrow on the track. Meet at Runners Roost Golden at 6:30am. We will run as a group to the track and finish warming-up from there. We are sticking with shorter and faster stuff again. The plan is 6-10x 400M repeat with a walk/jog 200M recovery between each. A good pace is 5k and under. You can always modify it in any way! All abilities are welcome. 

Join the Golden Road Runners for a track workout 4/1, 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 8-12x 200M with a walking/jogging 100M recovery between each. The intention is to work on consistency and turnover vs being all-out efforts. All abilities are welcome and any modifications are welcome to the prescribed workout. See you there!

Join the Golden Road Runners as they hit the track tomorrow 3/25, 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 800M repeats. Goal is to be controlled for the first half to go faster the second. The goal is 4 to 6 reps with a 2 min standing/walking rest. All abilities are welcome and any modifications are welcome to the prescribed workout. See you there!

Join the Golden Road Runners as they tackle the Taco Bell hill! This is the hill that starts by the HS and goes up (about 0.4 miles) up to the Taco Bell. The goal is x4 of the longer repeat, then 3-4 about half way, then a few strides at the end for good measure (if you would like!). This is a not so steep hill but it helps facilitate good form and add a nice challenge to a longer rep! You can modify as needed and all abilities are welcome! Meet at 6:30am at Runners Roost Golden and we will run about a mile and finish warming up at the bottom of our hill. 

Join the Golden Road Runners for a Workout tomorrow 4/8. Meet at Runners Roost Golden and we will warm-up as a group from there. The plan is a "sandwich" workout. We will start at 24th St. and run at a moderate to Threshold pace to 17th, jog back to 19th, run 3x30s hills then recover back to the start. Repeat 2-4x. You can modify in anyway as needed. All abilities are welcome! 

Join the Golden Road Runners as they hit the track tomorrow 3/11, 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!

Join the Golden Road Runners for a block party! This is not your average party...We will meet at Runners Roost Golden at 6:30am. From there we will run as a group to the block and warm-up. You will do laps on the block with a 1:30 to 2 min rest between laps. The "fun" part is the variety of terrain (up and down) with in the block. The goal will be to complete 4 to 6 laps. You are welcome to modify in anyway. All abilities are welcomed!

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

Join the Golden Road Runners on Wednesday 2/18 for a track workout! We will run over to the track as a group to warm-up.

The plan is a "float". You will run a 400 at a faster pace (for example: faster than 10k) , then the next one at a moderate pace (10s slower than 10k), and repeat for 1 mile. Take a 2-3 min rest then repeat for a total of 2-3 miles. You are always welcome to modify the plan to meet your needs. All abilities are welcome!

Join the Golden Road Runners for another track workout tomorrow, 2/25 at 6:30am. Meet at Runners Roost Golden and we will run to the track and warm-up as a group. The plan is a ladder. 400M/800M/1000/1600/1000/800/400 with an easy 400M jog between each. You can adjust to meet the challenge you need! All abilities are welcome!

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

Join the Golden Road Runners on Wednesday 2/11 for a track workout! We will run over to the track as a group to warm-up.

We are doing 4-6x 1000M repeats at 5k-10k pace, followed by 2-4x200M FAST! Recovery between the 1000M repeats is an easy walk/jog 200M (about 2 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! 

Join the Golden Road Runners on the track Wednesday 2/4! Meet at Runners Roost Golden at 6:30am. From there, we will run as a group to the HS track and warm-up. The plan is a combo of 200s and 800s. You will start with harder effort for 2x200M with a 200M recovery. Then 3-5x800M at 10k effort with a 400M active recovery. Then you get to finish again with 2x200M. Goal is to be smart with pacing so you can still run those 200Ms as fast as the first set! All abilities are welcome as well as any modifications to the plan!

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.