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Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid


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Rock n Road Runners Thursday Intervals (SELF-COACHED): 3k Benchmark Test or Vo2max Intervals

July 11 at 6:00 pm - 7:00 pm


*Unfortunately, both Coach Dan & Coach Rik are unavailable this Thursday so the session will be self-coached. There are two sessions to choose from which are outlined below. Feel free to arrange to meet up with the usual Thursday Intervals crew at the Freedom Tree and carry out your own warm up before completing either session. After all, intervals are way easier to complete when we can share the pain with others!*


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: 3k Benchmark Test or Vo2max Intervals

3k Bench: After a thorough warm up, run 3000m has hard as you can. Try to maintain a steady effort throughout but finish the test with nothing left to give.

Vo2 Intervals: 2-3 x (4 x 90s HARD / 60s JOG RECOVERY) with 2mins STATIC REST between sets

Vo2 effort is around 3k race pace or an intensity you could hold for around 8-12 mins. Think short, rapid breathing and a hard effort.

If you choose to complete a 3k test, let Coach Rik know and he will update your pace zones on the Intervals Spreadsheet so you have some pace ranges to work off for different intensities.

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


July 11
6:00 pm - 7:00 pm


Rock N Road Runners