Next Running Event:
This is a 60 minute session focused on building strength, stamina, power and speed through interval-based training.
This session is lead by our fully-qualified run coaches Dan, Rik and/or George. 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 run technique, biomechanics and efficiency. Not only will interval training help to 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 ability 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. (Don’t worry, you don’t need to know what that all means, although the coaches will be happy to explain if you’d like to find out)
These sessions are also individualised for each attendee as we often carry out 3k or 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.
Your first interval 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 to join the club or find out more about it click here or get in touch at: rocknroadrunnersclub@gmail.com.
THIS WEEKS SESSION
– Warm Up: Easy jogging, mobilisations, drills
– Strides
– Main Set:
12 min Cooper Run Test
– Cooldown
12 min Cooper Run Test
The aim of this test is to run as far as you can in 12 minutes. This should be a near maximal effort by the end of the test – treat it like a race where you give it your all and finish all out with nothing left! Try to maintain a steady effort throughout i.e. try not to start out running too fast then having to slow down a lot throughout.
The results from this test will enable us to establish training paces for different intensity zones. These paces will be placed into a Google Sheet which we can share with you. You can use these paces, along with other metrics (such as internal effort, heart rate, breathing rate, etc) to ensure that you are running at the right effort for certain intensity zones (e.g. recovery, easy, tempo, vo2, etc).
With the results of this test we can also use normative tables to estimate your vo2max, an important metric of your cardiovascular fitness, so we can gauge progress with your training.
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