Beginner trail running course

New to trail running or just want to hone in your rock hopping skills?  
Or maybe you are looking for some camaraderie, expert coaching, to explore new trails and meet new running buddies?

Check out women’s beginner trail running course that is designed to help you train for the Colorado Ragnar Relay!

This 6 week course entails sessions that meet at different trails across the front range to work on skills and fitness (like how to conquer technical terrain and steep hills) and clinics with expert guest speakers like park rangers to talk about what to do if you see a rattlesnake or mountain lion (gulp) on the trail.

young woman in skirt jumping on a rocky trail with scenic view

Who is this for?
This course is for female beginner trail runners only!!   If you have never ran a trail in your life, great!  If you are an experienced hiker and have dabbled in trail running but want to learn more, perfect!  The clinics are setup to be about 20% lecture and 80% running and skill work on the trail.   We will start with only 2 miles the first session and will build up to a 6 mile trail run by the end of the six weeks!

You must be able to run at 5k (3.2 miles) without stopping  (on a flat road course).  You don’t have to be fast, we just want to know that you have a base level of fitness.   Trail running is a little more demanding then road running, a 2 mile trail run is equivalent to a 3+ mile road run!

A quick note about what type of pace to expect on these runs: 
The best part about trail running is that you don’t have to be fast!  In fact, power hiking is acceptable and in many cases encouraged while on a trail run.  We will accommodate for all levels of fitness/experience while on the runs, these are clinics meant for learning and fun, not to be a race!   Expect the average pace to be around 13 minutes per mile (we will be hiking many of the steep hills and running the rest!)
Faster/more experienced runners will be given opportunities to add extra mileage to even things out.

Already have some experience trail running?
For more experienced trail runners, check out our Spring Training group with coached group runs where we will explore more technical terrain with longer runs.

Group of young people trail running on a mountain path. Runners working out in beautiful nature.

In these clinics you will learn: 

  • Warm-up drills
  • Running form analysis/proper trail running biomechanics
  • How to pace yourself on the trail
  • Safety on the trails:  how to handle wildlife (rattle snakes, coyotes, mountain lions) and other trail users (bikes, horses, etc)
  • How to conquer the uphills and manage steep downhills and technical sections safely
  • Where to find the best front range trails for starting out (we will provide you with a handout with the best apps, websites and trail guides)
  • How to handle adverse conditions on the trail or weather:  snow, mud, ice, creeks, thunderstorms, etc.
  • Exercises you should be doing at home to prevent injury
  • What you should be doing off the trail to train (cross training, strength training exercises, stretching)
  • What to bring/best shoes/gear, etc


– Post session recap emails and handouts
–  Access to the private L2S training group for the duration of the course.  This is where we will post updates and share useful articles, workouts and videos.  This will also serve as a community where you can talk, share stories, experiences, tips and meet other women to go on some trail runs with!

We are excited to announce Runners Roost will be supporting the event with swag and 15-20% off shoes and gear for all program participants!!
Also we will be bringing in some “guest speakers/experts” in the industry for a couple of the sessions to talk about safety, running form/gait and proper gear/shoe fit.


Evenings options:  Tuesday OR Thursday at 6pm
Weekend options:  Saturday OR Sunday at 8:30am (spring, earlier for summer sessions to beat the heat!)

Spring session:
Last week of April- first week of June

Summer session: 
2nd week of June-last week of July (July 4th week off)

Fall session:  
2nd week of August- 2nd week of September

——->  If you have to miss a session no worries!!  Just jump into one of the other sessions during that week for a make-up.

REGISTER NOW TO SAVE YOUR SPOT!  Spaces are limited!   Cost is only $99 for the 6 week program, registered Ragnar participants save 10% on the course fee!!

Women’s trail running clinic

Sample class itinerary:

Session #1: 
Hill work + conditioning for trail running
– Learn proper athletic warm-up (including running form drills)
deer creek
The famous “wall” section at Deer Creek Canyon park, one of our clinic locations

– Do hill repeats, learning the proper form and techniques for running both up and downhill

– We will spend the last 20 minutes of the session learning some basic injury prevention exercises for the feet, ankles and lower legs so that you can run strong and injury free in your training and on relay day!!
Session #2: 
2 mile trail run + trail safety talk
We will run 2 miles of running hills at the beautiful South Valley park followed by a talk with a Jefferson county park ranger on trail etiquette, wildlife (like what to do if you see a rattlesnake or mountain lion on the trail) and staying safe on the trails.


Session #3: 
Conquering technical terrain + gear clinic
We will do a 3 mile run at Deer Creek Canyon park, learning techniques and practicing running on steep, technical terrain followed by a gear clinic from an expert at Runners Roost with information on the best footwear, shoe fit, socks, other apparel and gear necessary for your training and the Ragnar relay!


Session #4:  
 High altitude and running in all conditions
A 4 mile run in Evergreen followed by a talk about special considerations for running at altitude + techniques and special apparel and gear for running in mud, across water, snow and ice!

Session #5: 
Night running!
Learn the ins and outs of running at night.  A pro from the Ragnar Relay series will be leading this special clinic covering: What you need, how to use your headlamp, and a 4-5 mile running practicing how to manage the objects on and off the trail when everything looks so foreign in the dark!

Session #6: 
Graduation run!!
6 mile trail running where we put everything we learned together.  This run will include some technical terrain, hills and a lot of fun with an option to celebrate post run with a brew at at a local craft brewery in Golden, CO.


We will be running at a different front range trail every week!   After you register you will be sent a packet with more information and the trail locations/maps.   Sessions will range from Golden, Lakewood, Littleton, Lone Tree and Castle Rock.

South Valley park: one of our favorite beginner trails. Lauren loves trail running with her boys, even in the winter!

Cost is only $99 for the 6 week program, registered Ragnar participants save 10% on the course fee!!
If you are sick, out of town or just have to miss a clinic, don’t worry!  We have another session running consecutively that you can jump into for a makeup.  You are getting the benefit of small group coaching for a fraction of the cost (clinic size is limited to 10 participants) and will be given information, handouts and/or exercises/workouts after every session to do at home.

Your coaches:
Lauren Jones
grew up in Littleton, CO and has been running the front range trails for almost 20 years!  She has her degree in exercise science and sports performance and has been working as a trainer and coach for almost 15 years.  She is also an elite obstacle course racer and trail runner; she competed in the world championships last year.  Learn more about Lauren here.

Christy Burns has completed a variety of mountain trail and ultra races, is  a mother of 2 and a Licensed Professional Counselor at the University of Colorado at Denver.   She loves encouraging women to set goals and achieve big dreams.  Learn more about Christy here.

Trail blazers: 
We will always have a trail blazer present who will run at the back of the pack to accommodate all paces and for encouragement and support!   Get to know our amazing volunteer trail blazers HERE.

Questions?  Shoot Lauren an email at:

REGISTER NOW TO SAVE YOUR SPOT!  Spaces are limited.

Women’s trail running clinic