Rock n Road Runners – Thursday Coached Run Intervals
Welcome to RNRR 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 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 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, the coaches will explain what you need to do!)
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. 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:
Warm-Up
-Easy running: 3-5 minutes at a relaxed pace to get the body moving.
-Dynamic stretches
4 × 30-Second strides at speed form (approx 8/10 effort, or best mile pace) followed by 60 seconds rest
Main Set: Session Focus: Improving lactate tolerance through Threshold intervals and fast, controlled efforts.
1600m (1 mile or 4 lengths of the pier) Repeats at Tempo Pace (30-35 minutes)
Run hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1600m (1 mile) reps as you can fit into 30-40 minutes. Take 90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end of the pier, and back and back again. Each length of the pier is effectively 400m.
Tips:
– Pace yourself: We want to maintain consistency across all reps, so know what pace you should be targetting and holding your /k pace, so that you aim for the same target time for each rep, give or take 5-10 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 – In your own time after the session.
*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*