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 our run coaches Dan, Rik, Sam and/or George 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
*This week’s session will be held at Westmount – we will still meet at Freedom Tree for 6pm and jog over to the far side playground at Westmount as our warmup – feel free to meet us there just after 6pm*
Guided Drills and mobility: 15 mins
Activation set
4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs
Main set (30-35 mins): Vo2 Max Intervals
Accumulate as many hill reps as possible in the allotted time.
90s hill effort (to the whistle) / jog back down recovery.
Everyone will be working to the same time domain (90s) and everyone will have the same recovery. You all go together as a group, so everyone should aim to get back down to the bottom at the same time before starting again.
Be guided by effort, not pace – as we are going uphill, pace may fluctuate as the hill grade varies, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.
Gauge consistency by aiming to reach the same point on the hill with each rep.
Cool Down: Stretches and easy jogging in your own time.
*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*
