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Rock n Road Runners Thursday Intervals: Speed Endurance

February 1 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: 12 – 15 x (30s FAST / 2mins JOG RECOVERY)

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

The aim of this session is to fine tune our running biomechanics (read: form/technique) and improve our ability to hold top end speeds for longer. When we run fast or short periods of time, we tend to run with better form. If this is done consistently then over time, neuromuscular adaptations take place and our form at slower paces also improves which reduces our risk of injury and improves our running economy meaning we can either run further or faster with the same amount of energy. Make sure that you run slow enough between intervals so that you are fully recovered and ready to run the 30s at the correct effort. Be sure to run each interval relaxed and smooth without straining.


February 1
6:00 pm - 7:00 pm


Rock N Road Runners