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Rock n Road Runners – Thursday Intervals CHRISTMAS SPECIAL!
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: IT’S A CHRISTMAS SPECIAL BABY – YEAH
Grab your most Christmassy run kit and prepare for Coach Dan ‘The Grinch’s’ Christmas Special, for our last intervals session of 2025. Will you earn an extra mince pie at the end????
Warm-Up:
2-3 mins – easy jog
Dynamic stretching and running drills
MAIN SET: 12 days of Xmas pyramid….
1(0) secs on @ 100% effort
2(0) secs on @ 95% effort
3(0) secs on @ 90% effort
.
12(0) secs on @ tempo pace
.
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3(0) secs on @ 90% effort
2(0) secs on @ 95% effort
1(0) secs on @ 100% effort
Starting at 10 secs of near maximal effort, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.
30 secs recovery between each effort
35 mins total
Intended adaptation : caloric deficit to enable increased mince pie absorption
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*