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Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid


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Rock n Road Runners Thursday Intervals: Sprint Interval Training

March 7 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: Sprint Interval Ladder

– 2 x 10s SPRINT / 50s JOG RECOVERY
– 2 x 15s SPRINT / 75s JOG RECOVERY
– 2 x 20s SPRINT / 100s JOG RECOVERY
– 2 x 25s SPRINT / 125s JOG RECOVERY
– 2 x 30s SPRINT / 150s JOG RECOVERY
– 2 x 20s SPRINT / 100s JOG RECOVERY
– 2 x 15s SPRINT / 75s JOG RECOVERY
– 2 x 10s SPRINT / 50s JOG RECOVERY

Gently accelerate into every interval. Sprinting should be at maximal effort but relaxed with good form. Avoid tensing up.

Aim is to improve our running form, biomechanical efficiency, leg turnover and maximal speed

Recovery between sets can be static or at a very slow jog

This session equates to 31mins of total work

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


March 7
6:00 pm - 7:00 pm


Rock N Road Runners