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Rock n Road Runners – Thursday Coached Run Intervals
Welcome to RNRR 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 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:
3-5 mins easy jogging
15-18 mins dynamic stretching & mobilisation
Main Set:
Option A
For those looking to continue the race specific block and not running the half-marathon this weekend:
As many reps as you can fit into 30-40mins of:
800m just above race pace (run out on bottom of pier)
800m just below race pace (run back along top of pier)
*if your goal race is shorter than half marathon, reduce the pace of the recoveries to allow for adequate lactate clearance
Option B
For those racing the marathon this weekend
10-12 x
200m @ VO2 (run from the tree to the steps at Horizon and back)
90 sec static rest
*These are short snappy efforts at about 75% effort for that distance – we want to keep a fast leg turnover without much fatigue – stay relaxed and focussed on perfect form
Both these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown
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*