Rock n Road Runners – Thursday Intervals

This is a 60 minute coached session suitable for runners of all abilities, focused on building strength, stamina, power and speed through interval-based training.

The session is lead by fully-qualified run coaches Dan, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. This warm up also focuses on improving various aspects of your run technique, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions.

The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)

These sessions are also individualised for each attendee. We regularly carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com.

THIS WEEKS SESSION – COACH: Dan Garrido

– Warm Up: Easy jogging, mobilisations, drills

– Strides

– Main Set:

A 35-minute session for all abilities, incorporating a single set of 400m repeats with a maximum of 15 reps

Main set

8-15 x 400m repeats (at varying paces depending on ability.)

Faster runners should aim for a challenging but maintainable pace, approx vo2 pace, which is similar to 5k race pace, while beginners can run at a comfortable but steady pace, approx tempo pace, which equates to 10k race pace.

Rest: self selected static recovery between each rep (to be determined within each pace group)

*** This session is to be run “blind” – you can still have your smart watch to record the session, but we want you to go by feel in pacing each rep, and also defining the length of your recovery. Hit your lap button at the start and end of each rep, but don’t rely on your timer to dictate the time domains.

Cool-down (5 minutes):
Easy jogging and walking for 5 minutes.