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Rock n Road Runners Thursday Intervals: Vo2max Hill Repeats

November 23, 2023 at 6:00 pm - 7:00 pm


We will still meet at the Freedom Tree but will jog over to Westmount to complete the hill session.


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: Vo2max Hill Reps w/ hill sprints to finish

6-8 x 90s @Vo2 effort w/ jog back recovery

4-6 x 10s Hill Sprints w/ jog back recovery

– Cooldown

Vo2Max Intensity Guide
RPE: 9-10
Effort: Hard
Breathing: Short and rapid
Talk test: Single words
Heart Rate: Z4 (90-95% MHR)
Pace: 3k – 5k

Hill Sprint intensity guide

RPE: 10
Effort: Very Hard/Fast but relaxed
Breathing: Short and rapid
Talk test: Probably no words
Heart Rate: Z5


November 23, 2023
6:00 pm - 7:00 pm


Rock N Road Runners