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.

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

We are kicking off the New Year on the Roads! Meet at Runners Roost Golden at 6:30am, from there we will warm-up then run to East and 24th. We will run time based intervals on East street. We will adjust as needed based on ice and snow. The plan is 6x3 min with equal recovery. You can always do more, less or something completely different! All abilities are welcome.

Merry Christmas! We will NOT meet up this week

Join the Golden Road Runners, 12/18 for a track workout! Meet at Runners Roost Golden at 6:30am and we will run to the track from there. We will be doing 400M repeats. There are many options as to how to structure the rest for these and how many reps based on your goals. We can go over this as a group in the morning! ALL abilities are welcome and modifications can be made to the plan!

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

We are kicking off the season with a Block Party! This is a party of the running kind. Meet at Runners Roost Golden at 6:30am, from there we will run towards the high school. We will run a loop around some of the blocks. The route includes some flat, uphill and downhill. The recovery will be equal to half of the time it takes you to run it, depending on effort. You can run anywhere from 3-6 reps! 

You can always go as far or run as many reps as you would like or modify in any way! All abilities are welcome!

We are at the track tomorrow, Wednesday 11/20. Meet at Runners Roost Golden at 6:30am. We will run over to the track from there. The options can be based on your goals or what you'd enjoy! 

The shorter faster option is alternating between 800s and 200s, 2 to 4 times.The option for those wanting to dial in a little more pace work is 1000s and 400s, 2 to 4 times. The key is to feel the change of pacing between the two distances. 

As always, all abilities are welcome! Modifications are welcome! You can even just join for the warm-up and do a different workout. Dress warm and we will see you tomorrow! 

Meet at Runners Roost Golden and we will run over to the Golden HS track. 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. 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. Illinois street will be haunted by the Golden Road Runners!

We are doing 3-4x5 min at threshold pace, then 2-3 x2 min around 5k effort, then 3x1 min fast! A 2 min recovery is between everything.

You can always go as far or run as many reps as you would like or modify in any way! All abilities are welcome!

Meet at Runners Roost Golden and we will run over to the Golden HS track. Join us for a “combo” workout. What this will entail is a ladder starting at a mile and working down to a 400, with an active recovery over to the hill next to the track. In between each rep you will run x3-4, 30sec hills. The intervals will be closer to threshold or 10k pace. 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 run to the hill starting the high school on South Golden Road towards Taco Bell. This is a gentle grade so you can go longer at a moderate effort. The full length is about a half-mile. The goal is 5 reps with some shorter and faster reps at the end. You can always go as far or run as many reps as you would like. All abilities are welcome!

Meet at Runners Roost Golden and we will run over to the Golden HS track. Join us for 6-4x 1000M repeats with a walk/jog in between, followed by 1-3 200M repeats at a fast effort. All abilities welcome! Anyone can join even if they need to modify or do a different workout completely!

Meet at Runners Roost Golden and we will run over to the Golden HS track. Join us for 4-8x 600M repeats with a walk/jog 200M in between. The goal is to run the 400M controlled and pick it up the last 200M of each repeat. All abilities are welcome! Anyone can join even if they need to modify or do a different workout completely!

Meet at Runners Roost Golden we will head over to East Street. We are running time based intervals of 2 min on/2 min off. Your goal is between half marathon to 5k pace. Recovery is any pace you choose! If you go easier on the rest, aim for faster reps. For more 10k/half, aim for more of a moderate rest effort. The goal is 10 reps, but you are welcome to do as many as you would like! All abilities are welcome.

Meet at Runners Roost Golden and we will run over to the Golden HS track. Join us for 8-12x 400M repeats with a walk/jog in between. All abilities welcome! Anyone can join even if they need to modify or do a different workout completely!

Golden Road Runners Meet at Runners Roost Golden at 6:30am. From there we will run to Illinois St. and do timed intervals. All abilities are welcome and you can modify the workout in anyway you would like!

Meet at Runners Roost Golden and we will run over to the Golden HS track. We are running both track and road! You will run a mile at threshold pace, then head to the hill next to the track and run 4x 30s hills. Head back to the track, run a 1200 at or below threshold, repeat 4x 30s hills, then an 800 below threshold, 4x 30s hills, then finish with a harder 400! The modified version can be decreasing the distance of intervals on the track or starting the workout at 1200 instead of the mile.

You can modify or change or do whatever you would like! Anyone is welcome and is welcome to join for as much or as little as they would like. Need accountability partners and smiling faces to greet you in the morning for a run? This is the group for you!

See you 5/15 @6:30am!

Meet at Runners Roost Golden and we will run over to the Golden HS track. We will be alternating between 1000s and 400s. 1000s should be a conservative pace (Marathon to half marathon) while 400s closer to 5k. This is a challenging workout to help you learn how to change pace! The beginner version could be 800s and 200s with the same intention. All abilities welcome! Anyone can join even if they need to modify or do a different workout completely!

Meet at Runners Roost Golden and we will run over to the Golden HS track if conditions allow. We will be running 6x800M, followed by 4x200M. Rest will be 2 min between 800s and walk/jog between 200s. The beginner workout is 3x800M and 2x200M. Paces are Half marathon to 10k for the 800s and 5k and under for the 200s.

Meet at Runners Roost Golden and we will run over to the Golden HS track if conditions allow. We will be running a ladder. 1 mile, 800, 400 then back up, 400, 800, 1 mile. Beginner version will be a 1200, 800, 400 or 800, 600, 400. All abilities welcome!