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 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 SESSION – COACH: George & Rik
Warmup:
3-5 mins EASY jogging
15-20 mins dynamic stretching, drills and strides
Main set:
– 2-3 x 4/3/2/1 mins at Lactate Threshold (LT) Effort
– 60s jog recovery between
LT Effort is around an Rating of Perceived Exertion of 7-8/10 or a pace you could sustain for 45-60mins. Breathing should be deep and laboured but never out of control. If you are asking yourself whether you are running too hard or keep checking your watch to see if the interval is over, you’re running too hard. Try to start out conservatively and build into each rep, trying to be as consistent as possible throughout.
If you have raced in the last couple of weeks, run the reps easier and run only 1-2 sets.
Aim of the sessions is to practice pacing, intensity control and improve your ability to buffer and utilise lactate.
Cooldown is completed in your own time and can consist of easy jogging or walking.
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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