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Rock n Road Runners Thursday Intervals: Norwegian Style Tempo Intervals

June 13 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: Norwegian Style Tempo Intervals

20 x 90s @Marathon Effort/Tempo w/ 30s jog recovery

Norwegian runners are famed for their controlled tempo/lactate threshold intervals, often running short reps at very moderate intensities. This session is designed to teach intensity control, even on shorter intervals, so that a greater amount of volume at this intensity can be achieved.

Run each 90s rep at a very controlled Marathon Effort/Tempo (7/10, slightly laboured breathing)

The recoveries should run very easy and are short to encourage proper pacing for the 90s reps

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


June 13
6:00 pm - 7:00 pm


Rock N Road Runners