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Rock n Road Runners Thursday Intervals: The Tofurky Buster

December 28, 2023 at 6:00 pm - 7:00 pm

£5

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 rocknroadrunnersclub@gmail.com for more info.

 

THIS WEEKS SESSION

– Warm Up: Easy jogging, mobilisations, drills

– Main Set: The Tofurky Buster

8 x 30s sprints / 60s jog back recovery

20min tempo

8 x 30s sprints / 60s jog back recovery

– Cooldown

The sprints are near max efforts but be sure to gently accelerate into the interval.

The tempo portion should be completed at an effort you could sustain for 60mins (10k-15k race pace). You want to complete the second set of sprints at the same pace as the first set so be sure to not run the tempo portion too hard.

Aim of the session is to build up some lactate & waste products then develop the ability to clear it during the tempo portion.

Details

Date:
December 28, 2023
Time:
6:00 pm - 7:00 pm
Cost:
£5
Website:
www.rocknroad.je

Organizer

Rock N Road Runners
Email
rocknroadrunnersclub@gmail.com
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