Next Running Event:

Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid


Loading Events

« All Events

  • This event has passed.

Rock n Road Runners Thursday Intervals: 30min Progressive Cutdown

July 4 at 6:00 pm - 7:00 pm


This is a 60 minute group run focused on building strength, stamina, power and speed through interval-based training.

This session is lead by fully-qualified run coaches Dan & Rik and entails 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 run technique, biomechanics and efficiency. Not 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.

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.

These sessions are also individualised for each attendee as 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 and avoid overexerting and overtraining.

The first session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like to join the club click here or email for more info.



– Warm Up: Easy jogging, mobilisations, drills

– Strides: 4-6 x very short bursts of speed

– Main Set: 30min Progressive Cutdown

30min run with an increase in intensity every 5mins

Start out at an Easy Effort then cutdown to Marathon Effort/Half Marathon Effort/10k Effort/5k Effort and last 5 mins pick any intensity you like

Dan will blow the whistle to demarcate when the intensity will change

The aim of the session is to learn what different paces feel like relative to each other and to learn how to pace. If you run too hard at the start, you won’t be able to pick up the pace later in the session. So intensity control is key!

– Feel free to carry out your own cooldown. This won’t be included in the 60min session


July 4
6:00 pm - 7:00 pm


Rock N Road Runners