Golden Gardens


Frontcountry Trail Run - Golden Gardens

Speed conditioning workout. Join us for a morning conditioning run at Golden Gardens. We will be doing an interval workout at the Golden Gardens "track".

COVID-19: Learn about our most up-to-date guidance for participants and leaders on our COVID-19 Response page. All participants and leaders must agree to the COVID-19 Code of Conduct before participating in this Mountaineers activity.
  • Easy+
  • Easy
  • Mileage: 4.0 mi

We will meet at 6:30am at the south side of the Bath House.

Address: 8498 Seaview Pl NW, Seattle, WA 98117

We will be doing an interval workout around the Golden Gardens "track".  This is a speed workout where you should be going 80-90% of your max speed for 5-11 intervals of varying distances.  It is a good opportunity to work on your form and pacing.


  1. Warmup (~1 mile)
  2. 3-5 Running drills
  3. 1 interval as a group
  4. Remaining intervals at people's own paces
  5. (optional) Cool down  (~1 mile)

The track is about 1/3 of a mile per a lap and we will be  doing the following pyramid with 1-2minutes in between each interval.

Number of Laps per interval:

1/2  -  1/2  - 1  -  1   -  2  -  3  -  2  -  1  -  1  -  1/2  -  1/2

If this is your first time doing speed work, you should probably either only go up and not down (stop after doing 3 laps) or have your pyramid only go up to 2. Do whatever feels right for your body, do not try to push through pain.

This is not a formal track and it is a little rough with potholes in some places, so please be careful.

Conditioning workouts take anywhere from 1-1.5h.  We will never be more than a half mile away from the cars, so you do not need a running pack unless you want to wear it for training.

There are bathrooms and water fountains at the park.


Golden Gardens

Required Equipment

Required Equipment

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