This week, as well as our usual intervals session our wonderful coaches are also hosting a separate “Intro To Intervals” session”. This is the perfect session for anyone keen to give intervals a go for the first time, maybe nervous about joining a group or curious to find out more about what intervals actually are.
Our weekly intervals sessions are 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 sessions are lead by 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 tests’ (or use a recent run 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. All subsequent sessions are £5 a week unless you are a member of the Rock n Road Runners run club (in which case they are always free). You can pay by cash or card on arrival and there is no need to pre-book. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com.
THIS WEEKS SESSION
WHERE: Meet us at the Freedom Tree or inside the rear entrance to the Raddison Hotel if the weather is bad.
When: 6PM
COACHES: George Rice will lead the regular session. Dan Garrido will lead the “Intro to Intervals” session and explain everything to newcomers on arrival.
Warm-up:
3-5 mins EASY jogging
15-20 mins dynamic stretching and drills
Main set:
Alternations: 5 x 5 min blocks – each block is alternating between 1 min slightly faster than Tempo pace (approximately 10k pace, about a 7/10) / 1 min slightly slower than Tempo pace, with 1 min JOG/WALK recovery between each 5 min block
For those coming for Intro To Intervals – 1 min FAST (approx 7/10 effort) alternating with 1 min SLOW (approx 3-4/10 effort) with a 1 min WALK recovery every 5 mins – repeat …..
Speed:
4 x 30 seconds at 1500m pace (controlled but fast, around 90–95% effort) / 60 seconds static rest between reps.