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Rock n Road Runners Thursday Intervals: Continuous Tempo Run with 30s Surges

June 27 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: 4-6 x very short bursts of speed

– Main Set: Tempo Run with 30s Surges

30 min tempo run at 7/10 (comfortably hard/90-120min race pace)

Rik will blow the whistle at random increments which will require you to run HARD for 30s before returning to the same effort

HARD is around 9/10 or 1 mile-3k race effort

The aim is to build up some lactate and other metabolites during the 30s push which you will then learn to clear at tempo effort

Improving your ability to clear these metabolites will improve your ability to hold faster paces for longer

– Feel free to carry out your own cooldown. This won’t be included in the 60min session


June 27
6:00 pm - 7:00 pm


Rock N Road Runners