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Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid


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Rock n Road Runners Thursday Intervals: Floating Fartlek or 3k Benchmark Test

January 25 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

– Main Set: One of the following:

Floating Fartlek: 8-12 x (2mins @ Lactate Threshold/10k effort) w/ 1min Steady/Marathon effort recovery)

Feel free to complete the recoveries at an easier effort if you are newer to running, returning to the sport or feeling fatigued

3k Benchmark Test (see below)

– Cooldown


3k Benchmark Test

The aim of this test is to run 3000m as fast as you can. 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, easry, tempo, vo2, etc).

The Freedom Tree to the bunker just before The Lookout and back is roughly 3000m. This can be seen below:


January 25
6:00 pm - 7:00 pm


Rock N Road Runners