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Rock n Road Runners Thursday Intervals: 3,2,1 Cutdown Fartlek

January 18 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

– Main Set: 3,2,1 Cutdown Fartlek for building strength & speed

2-4 x (3mins / 2 mins / 1mins) with 60s jog recovery between intervals & 2 mins jog recovery between sets. First 3 min interval at 5k effort, 2 mins at 3k effort & 1 min at 1mile effort.

Coach Dan will be on hand to explain what these intensities should feel like. 5k is about 8.5/10, 3k is around 9/10 and 1 mile is 9.5/10 on a 0 to 10 scale

Be sure to run the recoveries slow enough so that you’re fully rested for the next interval. Focus on slowing down your breathing. You should be able to hold a conversation during the recovery portion. Aim to run the intervals at the same effort for all sets. Consistency is king.

– Cooldown


January 18
6:00 pm - 7:00 pm


Rock N Road Runners