2024 Fall Retreat October 4th – 8th

What’s better than Flagstaff in the Summer? Flagstaff in the Fall! Our four night Fall Retreat will highlight the best of the changing Aspen leaves with a challenging run from one side of the San Francisco Peaks to the other. Runs in Sedona and our favorite single track in Flagstaff are all highlights of what may be my favorite time of the year to host.




Camp Description

The Rob Krar Ultra Camp Fall Retreat offers the opportunity to meet one of the world’s premier ultra runners in his hometown of Flagstaff, Arizona. Coinciding with peak fall colors, this four night camp includes several runs in Flagstaff and a run over the beautiful red rocks of Sedona.

In a small group that allows for generous individual attention, you’ll get to run alongside of and learn from Rob in some of his favorite — and most beautiful — places to train. The goal of the camp is to provide an inspirational, educational, and once-in-a-lifetime running experience unlike anything available in our sport.

*Please note the retreat is reserved for adults 21 years and older. If you will be under 21 at the time of the retreat please send me a message.


The 2024 RKUC Fall Retreat offers guided trail runs over a variety of terrains, distances, and altitudes. The camp will be best experienced by runners who are healthy and in good fitness with some experience training for and running trail races, and/or are interested in learning more about them. Campers DO NOT need to be advanced competitive runners to attend the camp. In fact, our camps are designed for beginner to intermediate experience levels. Guests will be encouraged to run at paces they find comfortable and choose distances each day that best suit their training goals and comfort level. Several guides will accompany each run. If you have any hesitation or question whether you are fit or experienced enough, please message me and let’s chat!

Our runs are designed to accommodate a wide range of goals, distances and paces. All runs are either one way or looped to maximize new terrain. Run distances will vary between 8-11 miles with the option to add additional mileage time permitting. Keep in mind the altitude — from 3500’ in Sedona, to 7000′ in the town of Flagstaff, and higher elevations during several runs in the San Francisco Peaks — mileage during the camp may feel more strenuous than you’re accustomed to, but should not be a discouraging factor to attending. The vast majority of attendees come from sea level with little to no experience running at altitude and experience no issues.

If you think you may not be “good enough” or experienced enough for this retreat, PLEASE send me a message. It is the most common question I receive and never once have I replied “no”. Beginner and intermediate level trail and ultra runners are our ideal guest and have the most to gain.

The camp is ideally timed training and learning for many races and events including:


Included in the registration fee, campers will receive four nights accommodation at Embassy Suites by Hilton, which is conveniently located close to many amenities. Check-in time is 4pm and check-out 11am. We have a great relationship with our hotels, and more often than not both early check-in and late check-out are available.

There is a TON to do in Flagstaff and the surrounding area and we’ll only be scratching the surface during the camp. We highly recommend you spend a few extra days before and/or after the camp and take full advantage of your time here — the Grand Canyon is only 90-minutes away! We are able to extend a discounted rate of $174 (which includes taxes) for the three days before and after the retreat.


Rob and Christina prioritize eating well and meals will certainly be one of the many highlights of the week. Campers will be dining at some of Flagstaff’s favorite and top-rated restaurants, as well as joining Rob and Christina for two meals at their home. All meals are included in the registration fee.


Fly to Phoenix (PHX)

Shuttles are available from the Phoenix airport to Flagstaff departing approximately every 1.5 hours. The “University North” drop-off location is conveniently located close to the hotels and downtown area. Walking, Uber, or cab rides are easy options for the final one mile distance to the hotels. See Groome Transportation for more information.

Fly to Flagstaff (FLG)

The Flagstaff airport is small, convenient, and very easy to navigate.

American Airlines has multiple flights scheduled each day connecting from both Phoenix, AZ and Dallas, TX. It’s a quick and easy 5-mile Uber or cab ride from the airport to the hotels and downtown area.

Meet the Team

Rob Krar, Camp Director

After a devastating knee injury in 2017, Rob underwent surgery and extensive rehabilitation that lasted through the spring of 2018. Not sure if he’d ever run again, Rob entered the Leadville Trail 100 Run that August, won by more than hour, and ran the second fastest time ever in the 36 year history of the race . The week prior, he raced his mountain bike in the Leadville Trail 100 MTB and finished a respectable 14th place. Rob has succeeded in other sports. There was the badminton—yes, badminton—and water polo, followed by a more successful bid at triathlon in high school (he twice represented Canada at the World Championships). More recently, he skied for Canada at the Ski Mountaineering World Championships in Italy in 2017 and raced with TNF teammate Mike Foote at the iconic Pierra Menta ski mountaineering race in France the same winter.

Rob grew up in Hamilton, Ontario, canoeing and cross-country skiing with his family, and gaining an appreciation for nature, conservation, and land protection from an early age. He went on to run cross-country and middle distance at Butler University, but figured that was the end of his running career. Rob spent 13 years as a pharmacist, 12 of them working the graveyard shift. Unhappy and overworked, he moved to Flagstaff in 2006, planning to study for his Canadian board exams and move back to his homeland, but the high desert mountain community convinced Rob to stay, and to get back into running.

The Transrockies Run in 2009 proved to be transformative—Rob met his future wife, Christina, but was also diagnosed with Haglund’s deformity on both of his heels, requiring surgery and two years away from running. In a sport where comebacks are rare, Rob returned to win the 2012 Moab 33K and followed it up with other victories. Rob tried his first 50 miler, the Leona Divide 50, in 2013, then set records for both double and single crossings of the Grand Canyon. When he placed second in his debut at the 100-mile distance at the Western States Endurance Run in 2013 and was named Ultra Runner of the Year, he unofficially launched his ultra running career. The following year, he won three 100-mile races in the span of 11 weeks—Western States, Leadville, and Run Rabbit Run.

Beyond competition, the 44-year-old speaks out on mental health by sharing his experiences in dealing with depression, hoping to raise awareness and reduce stigma, especially among the endurance community. He uses his success in the sport of ultra running as a platform for activism, advocating for the protection of public lands, and shares his expertise through mentoring, coaching, and hosting running camps from his home in Flagstaff.


  • Two-time winner Leadville 100M, 2014 & 2018
  • Two-time winner Western States Endurance Run, 2014 & 2015
  • Twice voted Ultra Runner of the Year, Ultrarunning Magazine, 2013 & 2014
  • Three-time winner TransRockies Run
  • 1st, Run Rabbit Run 100 Mile, 2014
  • “50 Most Influential People in Running”, Runner’s World Magazine
  • Ultra Runner of the Year, Trail Runner Magazine, 2015 & 2016

Christina Bauer, Camp Director

Christina is a self described adventure runner and desert maven. Her most loved adventures are long days solo or with friends in the high country or the depths of the Grand Canyon. She first fell in love with running as an angsty teen and this love affair has continued for over 20 years. Finding trail running when she settled into a desk job after almost a decade of working in experiential education; she discovered a whole new world on the trails of the Wasatch Mountains in Utah. She has gone on to complete a number of mountain, trail, and ultra races including Speedgoat 50K, Squaw Peak 50M, San Juan Solstice, Wasatch, Ultra-Trail Mt. Fuji, Run Rabbit Run, and High Lonesome 100-mile races in her quest for a Hardrock 100 entry. Christina’s second great love is cooking and through the years she has found more and more joy in creating meals for friends and family.  She started experimenting after moving out of the house, and spent much of her twenties creating good food with good people, honing her ability to serve great food anywhere. She has cooked together in kitchens, on campfires and everywhere in-between, and looks forward to sharing her passions at camp.

Rob Hall, Lead Guide

Rob Hall is one of the most experienced runners in Flagstaff and has been a staple of our camps since the beginning. I could go on and on but suffice it to say Rob has a wealth of running and life experience to share. Simply, we’re honored to call him a friend and so happy he is willing to share his smile and knowledge with all of you. Rob has lived in Flagstaff for decades and roamed the trails not only on foot but also on horseback, and is truly an expert in our local trails and lore. In September 2021, Rob completed the 70 mile “Hole to Hump” route from the bottom of the Grand Canyon to the top of Humphreys Peak in Flagstaff in 23h 48m.

Sam Woodside, Logistics

In 2014 Sam left her job at Yosemite National Park to follow her dreams of living on the road, volunteering, participating, and completely immersing herself in trail running. Sam didn’t make it too far before she found herself sitting at the finish line of the Western States 100 in 2014, 2015, and 2016. After seeing dozens of impressive finishing performances from Flagstaff runners, her astonishment and curiosity would take her to visit the high desert of Northern Arizona. Sam found herself falling head-over-heals for the warm hearts of the community, the thin air on the peaks, and the great depths of the canyons. In October 2021 Sam completed the Moab 240 Endurance Run in 4d 13h 02m. More recently in 2022 she completed the Tahoe 200 in 3d 22h 40m.

A Typical Day at the RKUC

With so much to explore and experience, there isn’t a typical day at the RKUC! Runs will take place in the mornings and the rest of the day will be balanced between workshops, optional activities, free time and amazing dinners.

Possible activities include but not limited to:

  • Guest speakers
  • Active Isolated Stretching workshop
  • Prehab and performance workshop at Paragon Athletics
  • Training and racing strategies
  • Round table discussion and Q&A


RKUC allowed me the opportunity to meet and train with a dynamic group of endurance athletes and run on an incredible mix of challenging trails in Flagstaff, Sedona, and the Grand Canyon. The experience of the camp guides and Rob’s insight have helped prepare me for my upcoming ultras and road marathons. I highly recommend RKUC as an amazing training experience and trip for runners of all backgrounds and abilities.

John – Falls Church, VA

Summer 2017 (Mileage over 5 days of RKUC running: 63mi)

There is without a doubt an X factor to Rob’s camp that you will only understand if you sign on and participate. No matter what level runner you are, you will be more than impressed with Rob and the caliber of resources he brings to bear for the week. The time both on and off the trails is jammed packed with incredibly useful information that will elevate your conditioning routine, nutritional plans and your overall mindset. And for all you women and men out there that are concerned this is for seasoned trail runners only, don’t be. The way Rob and team structure the daily runs will put your mind to rest so you can fully enjoy and take in the amazing company and scenery that will surround you! This will undoubtedly be one the best experiences you ever have including: amazing company, amazing scenery, live music, scenic lunches, time with various experts, and that X factor. Huge thanks to Rob, Christina, and the rest of your amazing team that made our week so incredibly memorable. Camp did not end that week, thanks to you it was the start of some lifelong friendships as well!

Laura – Scottsdale, AZ

Summer 2017 (Mileage over 5 days of RKUC running: 43mi)

The Rob Krar Ultra Camp was the absolute epitome of my ultra trail running experiences to date and, undoubtedly, will remain one of the most influential weeks of my life.  I found out about the RKUC through an online article that featured several other camps across the US and Europe.  Upon arrival at the RKUC, it became immediately clear I had chosen the perfect experience: two generously inviting and down-to-earth souls that are embodied in Rob and Christina, access to some of the most beautiful natural sights in the U.S., and the opportunity to be among an intimate circle of other like-minded men and women from all over the world with a similar passion for long distance trail running.  I arrived at the camp excited yet nervous, having come from my sea level home in Central PA and concerned about managing the mileage at altitude.  But I immediately felt nothing other than genuine encouragement from Rob and one of the other strong female runners, a guide named Claire, on the very first day.  From that point forward, I’m pretty sure I spent more time smiling and laughing with the 14 other amazing campers and picking my jaw up off the ground in awe of the scenery than I did worrying about the altitude!  Each day was an adventure and an opportunity to explore not only some stunning trails but to also discover more about myself as a woman, friend, and athlete.  The RKUC gave me a newfound confidence, physically and mentally, that has helped to catapult my ultrarunning goals beyond what I thought I could even dream of accomplishing before the camp.  I am humbled and forever grateful to Rob and Christina and all of the guides and volunteers for this experience.  Rob and Christina not only opened up their home and hearts to all of us, they opened up an entirely new and unforgettable world of enduring friendships and indescribably beautiful memories and laughs that will last a lifetime.  If you are a woman who wants to challenge yourself in one of the most supportive and encouraging ultrarunning communities out there, the RKUC is definitely for you.  

Kelly Lewisburg, PA

Summer 2017 (Mileage over 5 days of RKUC running: 71mi)

I signed up wanting to be a better runner, I left wanting to be a better person; and I am getting there, thanks to the camp. A week of incredible running, eating, laughing, and sharing will do that to a person. Having been running ultras for over 20 years, I didn’t realize that I could still learn so much about running. Being around positive, inspiring people will make you want to improve. Having reached a plateau in my training and mentality, this camp was just what I needed to bust out of it and take the next step in training for my next big event.

Rob, Christina, and all of the camp staff go above and beyond to make sure everyone gets the absolute most out of the camp without ever having to ask for anything. It seemed as though everyone had been friends for years, both staff and campers alike. Many of us will remain friends for years to come, joining the alumni of campers who have shared these trails and experiences with the crew. From awesome post run lunches and craft beer, to incredible fun filled dinners and craft beer, this could have been a craft beer and foodie camp with running; but the running was too good to be second.

Specific trails were chosen for each day, allowing campers to either push themselves or ease up as needed. Running at altitude was made more challenging by trying to take in the amazing views each day. From forests of aspen trees to the Grand Canyon, Rob brought us to some of his favorite trails, which might just be the best trails you will ever run. To put a price tag on these types of experiences would be unfair, but I feel like I underpaid for what I got. It was a valuable experience in itself, not to mention the haul of swag that each of us left with.

Craig – Scottsdale, AZ

Summer 2017 (Mileage over 5 days of RKUC running: 69mi)

I can’t recommend this experience enough.  The RKUC exceeded all of my expectations and was the best training camp I have ever been to!  Exceptional organization, excellent food, fantastic people and of course, unforgettable trails.  Christina and Rob have the program dialed.  Mix in some seminars, trip to Paragon Athletics, a microbrewery…  just a great mix, never a dull moment.  Flagstaff, Sedona and the Grand Canyon are just draw jaw dropping locations to train.  But the dynamic that made this camp so different and compelling to me was not just the beautiful surroundings, but all of the great volunteers from the Flagstaff community that joined us for all our activities.  It was extra special to get a sense not only of place, but of the big-hearted community in Flagstaff.  I know that I have made lifelong friends in both campers and RKUC volunteers.

Sam – Stow, MA

Summer 2017 (Mileage over 5 days of RKUC running: 70mi)

This camp was amazing! Running has become a hobby with increasing importance in my life, and the opportunity to attend a running-focused camp seemed like a great way to take my running to the next level, learn from experts, and share my love for running with people with at least a love of running in common. A lot of factors contributed to my choice of this particular camp – positive accolades for Rob Krar, the location at altitude, and the value of the camp… and let me tell you, it did not disappoint!  The camp events are extremely well coordinated, the people involved (staff and campers) were amazing individuals, and I left the camp not only a stronger and smarter runner, but with sincere connections to new friends. I felt supported on days I needed to take it easy as well as on days I wanted some extra mileage.  This camp is good for the soul and is a welcoming experience for all speeds and intensities of runners.

Lindsay – Phoenix, AZ

Summer 2017 (Mileage over 5 days of RKUC running: 51mi)

Family. That was the sense I got after meeting Rob and Christina for first time. I felt like I was part of their running family. And when I say “meet”, this wasn’t felt from shaking their hands and speaking with them, it was felt solely through the emails they send to the campers before camp. After reading only a few paragraphs of those emails, I knew I had signed up for right camp. During the camp, I was impressed by every aspect; the food and meals were delicious and there was always enough, the trails we ran everyday were challenging enough but also provided great views and perfect spots for camp lunch at the end of the run, the after-run talks were all very informative and presented in a comfortable atmosphere, the hotel was in a great spot close to anything you may need, very clean and had a nice pool to soak in on a few days, and lastly, the people this camp attracts turned out to be the best part! Within minutes I was laughing with numerous campers and honestly felt like I knew them for years. All of the run guides, volunteers, and friends of Rob and Christina who help with this camp were ALL extremely nice, and great to run and eat with too. If you are on the fence about signing up for this camp, please know there is absolutely NO WAY you could be disappointed with your choice to attend. What you will get out of the camp far exceeds the dollar amount that you’ll pay. Truly.

Michael – Naperville, IL

Summer 2017 (Mileage over 5 days of RKUC running: 61mi)

The week spent at the RKUC was about much more than just running. Right from the start of camp you get a sense of the level of passion and commitment that Rob, Christina and the rest of the crew have for trail running, the community of Flagstaff, and friends and family. The locations that were selected for us to run in were absolutely stunning (from the Aspens to Sedona and the Grand Canyon). The post run festivities were always a blast.  People sharing stories, good food, music ,and lots of laughs. The evenings were just as amazing. We were treated to some of the hottest restaurants in Flagstaff. Honestly, there were times when I forgot I was even at a run camp. It felt more like I was hanging out with a bunch of friends. The camp has shown me how to slow down and appreciate the simpler things in life (like friends, family, nature, and running). The experiences and friends I have made from this camp have truly changed me. I will certainly be heading back.” 

Clay – Ottawa, Canada

Summer 2017

Rob’s camp transported me from a mom of three young daughters to an athlete training with the professional and elite. The experience was unheralded and Rob and his team meticulously covered every aspect of camp with challenging and breathtaking runs, great food, and a team of guides that inspired me to run harder and to be a better person in a life. Maybe it was because it was the weekend of the Grammy awards, but Flagstaff and Rob Krar really rolled out the red carpet for us! Thank you!

Patty – Bellevue, WA

If you enjoy trail running then attending the Rob Krar Ultra Camp should be #1 on your bucket list. From Rob and Christina’s warmth, hospitality and friendship, to running world class scenic trails with Rob, Christina and their friends, to amazing post run picnics, to inspirational afternoon guest speakers and ending with wonderful dinner get togethers, there is not a minute of each and every day that you won’t enjoy. I cannot think of any running experience I have had over the last decade that comes close to the pure enjoyment and inspiration that I found at this year’s RKUC. Thank you Rob, Christina, Mike, Sara, AJW, Shannon and all your friends for all you did for me and those that attended this year’s RKUC.

Steve – Buckhorn, Ontario

I signed up to do the RKUC for very selfish reasons. I just started to trail run more seriously 7 months before arriving the the camp and wanted to improve on my running and ask Rob every question I could about his experience with running. Little did I know what I really signed up for. I walked out of this camp a better person and gaining a new family of friends. Flagstaff is one of the most beautiful places on the earth and getting to see everything that I did was remarkable. Rob and his crew did a fantastic job at planning every detail, and I mean EVERY detail. From the newsletters, the first day’s meeting, to the food, to the trips and dinners, and being VERY accommodating to everyone’s needs with traveling and food restrictions. His sponsors were very gracious to us and supported our trip with the best swag. The crew and volunteers did a fantastic job at spreading themselves out amongst all the paces for running and shared their experiences in not only their running history but their life. This was an experience of a lifetime. It’s more than a running camp. Did I learn more about running and did I get to run every day? Of course! Did I think I was going to walk away a better person? No, but I did. You’ll get to meet literally the coolest, most down to earth best runners who are excited to be sharing this week with you. Soak it all in.

Jessica – Roseville, CA

How does one adequately describe the Rob Krar camp? For me, this experience was life changing. The last four and half years have been roller coaster of events for me. Between both parents passing away and going through a divorce after 19 years I turned to running to cope. Running saved my life but trail running put me on the right path. Every day was spectacular but climbing to 12000 feet was truly the highlight for me. The camp should also be titled a food camp. The food was just phenomenal. Outside of the awesome couple of Rob and Christina, the friends and family that support the camp is mind boggling. Not only do you get to run with some of the best athletes in the world you also get to connect with some of the best people in the world. The friendships I have made while attending this camp will last a lifetime. So much I have plans with some of the campers to do a 6 day stage race called TransRockies. Of the many great speeches during the camp one of them that was given really moved me; “With patience persistence and faith one can accomplish many things…. even change the world. There are so many amazing things that I could say about this camp that it is difficult to condense them into a few sentences. Rob has my contact information and I would love to share my experience with anyone if you have questions about the camp. I will never be able to repay the experience that I had at the Rob Krar camp as it was beyond words. Just try to pay it forward.

Lanier – Birmingham, AL

I am very fortunate that my employer, The San Francisco Marathon, sent me to the Rob Krar Ultra Camp in the effort to continuing my education as a running coach for their training program. What I have learned and experienced at Rob’s camp has far surpassed any expectations I held previous. I expected to learn how to be a better runner, but came away with so much more. Although I did come back a better runner, I didn’t expect to progress in such an intimate and inspiring environment, which Rob’s camp offered. While running with Rob Krar and Stephanie Howe-Violett, they answered my questions and shared their experiences and techniques. I took in what they said, processed it, and returned the next day with follow up questions. How cool is that? Stephanie also gave an amazing presentation about nutrition for endurance athletes, followed by a Q & A session. I cannot overstate the amazing runs that Rob and Mike planned. Not only were they beautiful and challenging, but Rob made sure that the all runners felt completely supported. There were guides from the Flagstaff running community that were immensely friendly and supportive. The schedule was precise, yet flexible so that we never felt rushed nor bored. Each of group runs accommodated all levels of runners at the camp; everyone was a part of the group. Thanks to the Rob Krar Ultra Camp, I have learned a lot about running, strength training, stretching, and nutrition to rely back to my trainees. Further, I returned with a lot of newfound love for trail running. Being at the Rob Krar Ultra Camp reminded me of why trail running is such a huge part of my life: the people we meet, and the places we go.

Erica – Hayward, CA

Attending Rob Krar Ultra Camp has been one of the best decisions I’ve made not only in regards to my running career but also my life in general. Everything was perfectly coordinated from the second I stepped foot off the plane in Flagstaff. The hotel was centrally located so taking a walk into town and visiting local coffee shops, restaurants, and stores was a breeze. It was an awesome way to get a taste of the Flagstaff community as a whole. Every person who helped with camp activities was absolutely spectacular. I met some of the nicest and most genuine people during my week stay at camp. The runs themselves were spectacular. The guides promised they would get better each day and they did not disappoint! We managed to do everything from hitting 12,000 ft peaks to running through a beautiful aspen forest. On top of having these mind blowing runs we also met runners like Chris Vargo, Stephanie Howe, Ian Torrence, and Andy Jones-Wilkins. I have absolutely every intention of returning to camp next year and hope to see the amazing friends I made this year for round two of Rob Krar Ulta Camp!

Kaitlyn – Brighton, MA

Sure, I’m inspired to improve and go longer, but more importantly, I’m driven to be healthier, have more balance, learn patience, appreciate what’s around me, and give back to this awesome community. Who would have thought a week at ‘running camp’ could have such a profound impact?

Taylor – Washington D.C.

The fall retreat exceeded every expectation I had. I arrived needing a good break from work and looking forward to a chance to explore the Flagstaff area, spend time with like-minded folks, and learn from the best. Of course the trails and runs were spectacular, especially in the height of fall colors, but what I didn’t anticipate was the incredible warmth, generosity and graciousness of our hosts: Rob, Christina, and the guides that joined us each day of the camp. Everyone involved in the camp was invested in our experience, and their effort showed in the individual attention we received, the care and time they spent preparing fantastic meals, their flawless logistics and execution, the amazing support from the sponsors, and most importantly, in the relationships they helped to foster. Rob, Christina and their crew have created a very comfortable and supportive environment that enabled each of us to get what we needed from our time at the camp. I have recommended the retreat to every one of my running friends and would not hesitate to attend again. Great job!

Chad ‑ Richland, WA

What a magical experience! The surroundings were breathtaking. Each run had amazing guides to ensure runners followed the trails and were happy and safe along the way. Post-run picnics where you could savor the run, enjoy camaraderie amongst fellow campers and guides, and eat yummy food. Dinner and drinks every night at Flagstaff’s best restaurants and at Rob’s home. We were well fed campers! The hotel was a great place to rest in between runs and events/dinners with full breakfast every morning. Plenty of time to connect with fellow campers! Couldn’t have dreamt up a better trip and experience! Thank you so much to Rob and friends!

Jamie ‑ Fort Mill, SC

Paragon Athletics

I’ve worked closely with Paragon Athletics over the past few years and can confidently say their dedication to health and wellness has allowed me to return to training and racing after a difficult injury curtailed my season in 2015, and guided me back from major knee surgery to win the Leadville 100 just over a year later. We will join Paragon for a few hours one day of the camp, but I’d encourage campers to take advantage of your trip to Flagstaff and extend your stay a day or two to schedule a one-on-one prehab and gait analysis session with Ryan or Laurel, the owners of Paragon Athletics and head trainers. Their facility is located three miles from the hotel. The discounted cost for RKUC campers is $200 for a 2-hour session, with other packages available. Appointments are available:

  • Wednesday October 2nd
  • Thursday October 3rd
  • Friday October 4th
  • Tuesday October 8th
  • Wednesday October 9th

What is Prehab?

“Prehab is a focus on improving body biomechanics through strength, range of motion and tissue management. Prehab begins with identifying any subtle or hidden deficits in movement patterns. A targeted prehab program will prevent injury and allow an athlete consistent training, making way for the opportunity to push their limits to realize their athletic potential.  Prehab is built on the notion that the movement assessments typically used in a physical therapy setting post-injury should be used in a training setting pre-injury.

Gait is the mother of all prognostic tools. Gait analysis is a great first step in identifying your deficits that your prehab program will be built upon. A comprehensive knowledge of biomechanics and keen eye for nuance and subtlety in movement is paramount in creating a successful and rewarding prehab program.

Injuries happen over a long period of compensation not just in one day. When a person driving their car has a tire blow out, that tire did not pop randomly. Perhaps the alignment was off in their car causing an irregular wear pattern. Unbeknownst to the driver, the small, constant wearing caused the tire to eventually give out. It was the subtle and gradual deterioration of the tire that led to the eventual demise of the system. Simply put, prehab is about being proactive not reactive.”  ‑ Ryan Whited, owner & head trainer at Paragon Athletics

What to Expect from Your Appointment

The Paragon Athletics premise of training is a focus on improving body biomechanics through strength, range of motion and tissue management. Our prehab style of training works by first identifying subtle deficits in your gait and movement patterns as prognostic tools to foresee leaks of potentiality or injury to come. Then working off the physical therapy standards that are typically used for rehab, building a program to better equip your body for optimized efficiency and injury prevention to allow you consistent and improved training.

You will leave your session with:

  • Biomechanical assessment with prognostic insights into your gait mechanics.
  • Treadmill video of gait.
  • A strong understanding of how your gait mechanics affect your efficiency.
  • An exercise list for your specific bio mechanical needs and long term injury prevention.


$2,100/person for private room

$1,875/person for shared room

A non-refundable deposit of $200 due at registration.

For monthly payment plans, any remaining balances will be automatically billed on September 6th, four weeks prior to the start of the camp. If registering after September 6th, full payment is required.

*During registration we will ask if you are interested in sharing a room with a pre-determined roommate or one that we may be able to pair you with. Once your roommate is confirmed, we will refund the $225 difference for a shared room.


Four nights accommodation at Embassy Suites by Hilton, checking in Friday October 4th and checking out Tuesday October 8th.

All meals (excluding alcohol at restaurants) beginning with dinner on Friday to breakfast on Tuesday.

Transportation beginning Friday evening until Monday evening.

Generous gear and swag from several of Rob’s sponsors and supporters including The North Face & Smartwool.

The final camp activity is dinner at our home on Monday the 7th and accommodation + breakfast extends to Tuesday the 8th with check-out at 11am.

Once-in-a-lifetime experience running the mountains of Flagstaff and the red rocks of Sedona.


To allow us to provide an intimate and personal experience to every camper, the 2024 RKUC Fall Retreat will be limited to 11 guests. Registration requests after the camp reaches capacity will be placed on a waitlist in case of cancellations.


While deposits are non-refundable, if your plans change and you won’t be able to join us after you’ve registered, let us know as soon as possible and we’ll be happy to refund any payments made, MINUS the $200 non-refundable deposit, up until September 13th 2024.



We HIGHLY recommend purchasing travel insurance for your trip as no refunds, transfers, or credits will be made after September 13th, 2024, three weeks prior to the start of the camp. You can compare policies and costs for various providers at Squaremouth and Insuremytrip.


We reserve the right to cancel the camp due to circumstances beyond our control, including but not limited to natural disasters, forest fires, forest closures, pandemic and epidemic. In this rare case payments will be refunded, including the $200 non-refundable deposit.

We reserve the right to cancel the camp if 6 or fewer registrants are received by September 6th 2024, four weeks prior to the start of camp. In this unlikely case all payments including the $200 deposit will be refunded. Please keep this in mind when planning and booking travel. We will notify you as soon as this threshold is met.