Next Running Event:
This is a roughly 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 our 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 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
THIS WEEKS SESSION – COACHES: Rik
Session: Extended Stride Intervals
Goal: To improve running biomechanics, leg turnover, muscle fibre recruitment and top end speed.
Warm Up:
– 3-5 mins easy jogging
– 15-20 mins of mobilisations, drills and technique, and strides
Main Set:
– 3-4 x (4 x 30s)
– 120s walk/jog recovery between intervals
– 60 static recovery between sets
Cooldown: 5-10 mins of easy running and stretching in your own time
Session guide: Aim to complete the 30s extended strides at a smooth, fast and relaxed effort. Pace should be around 95% of max velocity, so not an all-out sprint. Try to maintain the same pace and effort throughout each interval. The recovery between intervals is long (relative to work bout) and very easy so that each interval can be completed the appropriate intensity to elicit the desired neuromuscular adaptation. If you don’t recover properly, adaptation will be compromised.
The main set is a max of 44 mins total work.
*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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