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Rock n Road Runners Thursday Intervals: The 12 Days of Christmas

December 21, 2023 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

– Main Set: The 12 Days of Christmas

100m hard / 100m jog

200m hard / 100m jog

300m hard / 100m jog

400m hard / 100m jog

500m hard / 100m jog

600m hard / 100m jog

700m hard / 100m jog

800m hard / 100m jog

900m hard / 100m jog

1000m hard / 100m jog

1100m hard / 100m jog

1200m hard / 100m jog


– Cooldown

These should not be run all out but around 9 / 10 or 1mile/3k pace. Try to be consistent with the effort on each interval and the jog recovery should feel super easy


December 21, 2023
6:00 pm - 7:00 pm


Rock N Road Runners