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Rock n Road Runners – Thursday Coached Run Intervals
Welcome to RNRR Coached Run Intervals!.
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM
(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.)
This is a 60 minute fully 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 improve your running regardless of your current abllity.
The session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. The 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 specifically planned to improve a certain aspect of your physiology, such as your pace at Lactate Threshold, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means, the coaches will explain what you need to do)
These sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific 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. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops)
THIS WEEKS SESSION:
Session Focus: Improving aerobic capacity (endurance) of intermediate (Type IIA) fast-twitch muscle fibres. Enables you to hold faster paces for longer before fatiguing.
Warm-Up
-Easy running: 3-5 minutes at a relaxed pace to get the body moving.
-Dynamic stretches/Mobilsation
-Strides (if time allows)
Main Set
– 800m Repeats at Critical Velocity Pace
Run hard but sustainable intervals (approx 8-9/10 effort), an intensity you could hold for 30-40 min or around 5k-10k race pace.
(Complete as many 800m reps as you can fit into about 30 minutes. Take 90 seconds of jogging between each interval. These 800m reps can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end and back, and jogging by the Feedom Tree.
– 5 x 30s Strides at Speed Form effort (60s jog back recovery)
Tips:
– Pace yourself: We want to maintain consistency across all reps, so now what pace you should be targetting and calculate how long it will take you to run 800m at that pace, so that you aim for the same target time for each rep, give or take 3-5 secs.
– Work as a group – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.
– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better, try and run this without looking at your watch, and go by feel/effort instead – “comfortably hard, but hardly comfortable”
Cool-Down (5 minutes)
Jog: 5 minutes of easy running to let the body recover.
*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*