Starting in April, 2021!
Spaces are limited and these popular courses sold out last year!
——> These are SMALL group sessions, we cap at 8 participants and stay spread out to practice social distancing and keep everyone safe!
Trail running gives you that sense of adventure and freedom that you haven’t felt since childhood. When you start exploring new trails, you will experience epic views, steep climbs, thrilling downhills, scenic forests, creek crossings, fields of wildflowers, even rock stairs and ladders.
You never know what is around the next bend.
Running up and down mountains may seem like an intimidating endeavor but it is much more accessible than you can image.
In our course, we will give you the knowledge, fitness and confidence so that you can join your friends on their next trail running adventure.
Who is this for?
This course is for 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 3 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 most of the steep hills and running the rest!)
Faster/more experienced runners will be given opportunities to add extra mileage to even things out.
Not ready for the 5k distance?
That’s okay! Check out our popular “Couch to Trails” program for women who want to train for a 5k distance trail run with the guidance of a professional coach and the support of a group environment!
Learn more now here.
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)
- Gear for trail running
– Post session recap emails and handouts
– Access to a private Whatsapp 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!
—–> View pictures from previous year’s programs HERE!
Spring session: Late April- early June
Summer session: Early June- mid July
Late summer session: Mid July- late August
Fall session: Early Sept- Mid October
——> Wednesday evenings at 6:15pm OR Saturday mornings at 8:30am
(subject to change based on daylight and temperature)
Sample class itinerary:
Hill work + conditioning for trail running
Learn proper athletic warm-up (including running form drills) and 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 race day!!
Hill repeats, learning the proper form and techniques for running + power hiking both up and downhill followed by a 3 mile run on some single track urban trails
Honing in downhill running + gear talk!
Wildlife and trail safety talk
We will run 4 miles including a creek crossing followed by a talk on trail etiquette, sustainability and wildlife (like what to do if you see a rattlesnake or mountain lion on the trail) and staying safe on the trails.
We will do a 3 mile run, learning techniques and practicing running on steep, technical terrain.
Running in the dark
Learn the ins and outs of running in the early or late hours.
Learn what you need, how to use your headlamp, and a 5 mile running practicing how to manage the objects on and off the trail when everything looks so foreign in the dark!
A quick talk about special considerations for running at altitude followed by
A 6ish mile run in Evergreen or Golden where we put everything we learned together on a run with some climbing, technical terrain and gorgeous views!
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.
Cost is only $149 for the 6 week program.
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.
Lauren Jones grew up running the trails in Littleton Colorado and hasn’t stopped! She has her degree in exercise science and sports performance, is certified with the American College of Sports Medicine and has explored trails and raced all over the world!
We will always have a trailblazer 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: email@example.com