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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. Basically, they can help you to improve your running.
The session is lead by our 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 occassionally 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.
Your first session is FREE and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je
THIS WEEKS SESSION – COACHES: Dan
Session: “Hard start” Threshold session
Goal: To improve lactate tolerance by accumulating more time closer to lactate threshold.
Warm Up:
– 3-5 mins easy jogging
– 15-20 mins of mobilisations, drills and technique, and strides
Main Set:
– 2 x 6 mins as 1 min @ vo2 pace (approx 3k pace, or 8/10 intensity) straight into 5 min @tempo pace (approx 10k pace, or 7/10 intensity) / 3 mins jog recovery between intervals
– 2 x 4 mins as 1 min @ vo2 pace straight into 3 min @tempo pace / 2 mins jog recovery between intervals
– 2 x 1 min @ vo2 pace / 2 mins jog recovery between intervals
Cooldown: Easy jogging and stretch out in your own time.
Session aim: The threshold intervals should be run at around 7-8/10 by perceived exertion, comfortably hard effort, breathing will be laboured but still under control. The minute hard start ensures more of the interval is spent at target intensity/ heart rate to provide a greater stimulus. Rest is active, easy jogging to promote better lactate clearance.
It’s 36 mins of work total.
*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*