Next Running Event:
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 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 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 – COACH: Dan Garrido
RACE WEEK!!!!
As many of you are racing the H2H half marathon this weekend, there is a slightly different protocol for training this week. Even if you aren’t racing, if you’ve been coming consistently to intervals, you will have pushed yourself and it’s good to take a slight deload week and allow your body to recover and adapt to the stimulus you’ve given it.
If you want a longer run to do in the first part of the week, we’d recommend –
5 min EASY warmup, then
5 x
3-4 mins @ target half marathon pace
3-4 mins @ easy running
(35-45 mins total)
On Thursday you will have the choice of
Group warmup, then either
8-12 x
200m @ VO2 (about 70% effort for that distance)
90 secs STATIC REST
Or
5-6 x
400m @ TEMPO-HMP (about 70% effort for that distance)
200m JOG/WALK recovery
We want to keep the legs turning over quickly, but not at an intensity that could cause any soreness or potential injury. This should be your last session at anything faster than EASY before Sunday.
Cool-down (5 minutes):
Easy jogging and walking for 5 minutes.
*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*
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