Rock n Road Runners – Thursday “12 Days of Xmas” Intervals Special!

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. You’ll find specific details of this weeks session at the bottom.

The session is lead by fully-qualified run coaches Dan, George and/or Rik and the 60 minutes includes 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 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!)

These sessions are also individualised for each attendee. 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach.

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 more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com.

THIS WEEKS “XMAS SPECIAL” SESSION – COACH: Dan Garrido

12 days of Xmas pyramid….ho ho ho

1(0) secs on @ 100% effort
2(0) secs on @ 95% effort
3(0) secs on @ 90% effort
etc
etc.
12(0) secs on @ tempo pace
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.
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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 effort

Intended adaptation : Caloric deficit to enable increased mince pie absorption. *Free mince pies will be on offer – for those who run hard enough! 😉