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Rock n Road Runners – Thursday Intervals
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM (You can wait inside the back entrance of the Radisson hotel and stay warm/dry until we start if you’d like to)
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 or Rik and the 60 minutes includes a thorough warm up consisting of easy running, mobilisation work, dynamic stretching, drills and strides. The 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, the coaches will explain what you need to do!)
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. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops)
THIS WEEKS SESSION: We start a new block of work featuring VO2 efforts, incorporating two blocks of 400m repeats with 3 minutes rest between blocks and a maximum of 12 reps,
Warm-Up:
5 minutes easy jog
dynamic stretching and running drills
Main set:
1st block: 3-6 x 400m repeats at varying paces depending on ability. (17.5 mins)
Rest: 90 seconds static between each rep.
Rest between blocks: 3 minutes static
2nd block: 3-6 x 400m repeats, maintaining or slightly increasing the pace from the first set if possible. – (17.5 mins)
Faster runners should aim for a challenging but maintainable pace, approx vo2 pace, which is similar to 5k race pace, while beginners can run at a comfortable but steady pace, approx tempo pace, which equates to 10k race pace.
***We want to encourage people to work together and pace each other, so we will be allocating runners pace groups at the start to provide motivation and accountability***
Cool Down:
5-10 mins easy jog 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*