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Rock n Road Runners – Thursday Intervals
And we’re back!. After a small glitch (AKA Storm Goretti), we’re back for more intervals to welcome in 2026!
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM (The Radisson are happy for you to stay warm/use the loo inside the hotel if you are early)
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:
Warm-up:
• 5-10 minutes easy running.
• Dynamic stretches and drills (e.g. high knees, A-skips, strides).
Main set: Billat’s 30-30’s
• 30 seconds at vVo2 pace (an effort you could hold for 6-9 minutes – 9/10 RPE)
• 30 seconds at an easy pace (an effort you could hold for a couple of hours – 4-5/10 RPE)
• Repeat until your vVo2 pace drops off and/or you are having to really slow down/walk for your recoveries
Cool-down:
• 5-10 minutes easy jogging.
Notes for the group:
• Don’t start out too hard for the vVo2 efforts. These aren’t sprints and should feel hard but sustainable, at least initially
• Keep the easy paced recoveries honest. If you are walking your heart rate will drop and the purpose of the workout is compromised
• Focus on retaining good form throughout
*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*