COLORADO HARRIERS

RUN SMART. PLAY DUMB.

THE PLAN

Running a Marathon? Bolder Boulder? Rino 5K? Pearl Street Mile? the Rock'n'Roll Half? Just trying to get in shape? The Harriers' team 2019 Training Plan (google sheets) is online for workouts through the summer and fall races. We’ll continue to update through the season, so check the calendar for individual workout times.  

Tuesday Morning Speed (Track) Workouts:

  • Boulder, Centennial Middle School Track

  • Denver, Denver North High School Track

Thursday Evening Tempo Workouts:

  • Boulder, Upslope Brewing (Flatiron Court)

  • Denver, Highland Bridge & Platte St (next to Colt & Gray)



training resources

Download the full 2018 Coaching Clinic here!

Training Focus: Running in the Heat & Humidity


STRENGTH AND FORM RESOURCES

Follow the Harriers Weekly Strength Plan! Don't forget that running strong means getting strong. While you're building your running base, build in some strength and form too.

Below are some links to normal form and dynamic stretching drills we do at workouts:

Butt Kicks & High Knees

A, B, C Skips

Lateral Movement ("Karaoke", "Carioca", "Grapevine")

Bounding ("Super Marios")

Basic Form


Denver Running Routes

400m / 0.25 Mile: North HS Track

1500m: City of Cuernavaca Park, 2 laps

1600m / 1 Mile: Commons Park 

2K / 1.25 Mile: Commons Park

3.2K / 2 Mile: "Low-High" Hill Intervals

3.2K / 2 Mile: Central Platte

4K / 2.5 Mile: Washington Park, outer loop 

4.1K / 2.6 Mile: Sloan's Lake

5K / 3.1 Mile: Central Platte

6.4K / 4 Mile: Central Platte

Boulder Running Routes

400m / 0.25 Mile: Boulder Public Library

800m / 0.5 Mile: Boulder Public Library