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BEGIN:VEVENT
DTSTART;TZID=UTC:20250710T180000
DTEND;TZID=UTC:20250710T190000
DTSTAMP:20260415T004654
CREATED:20250706T195621Z
LAST-MODIFIED:20250710T114445Z
UID:10001015-1752170400-1752174000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \n\nMain Set: \n– 5 mins @ Vo2 effort / 2.5 mins jog recovery \n– 4 mins @ Vo2 effort / 2 mins jog recovery \n– 3 mins @ Vo2 effort / 1.5 mins jog recovery \n– 2 mins @ Vo2 effort / 1 min jog recovery \nThen: \nRepeats of 1 min @ Vo2 effort / 1 min jog recovery until your PACE DROPS OFF \nIt’s very important to stop running when you feel fatigue build to a point where your output drops off. \nVo2 effort is around 3k pace or a pace you could hold for about 10mins all out. Breathing is short & rapid. You could maybe say a couple of 4 letter words. Rating of perceived effort is 8-9 / 10. \nMore info on the workout can be found here: https://www.outsideonline.com/health/training-performance/ladders-interval-workouts-research \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-37/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250706T090000
DTEND;TZID=UTC:20250706T103000
DTSTAMP:20260415T004654
CREATED:20250629T124437Z
LAST-MODIFIED:20250629T124540Z
UID:10001008-1751792400-1751797800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: St Brelades Parish Hall \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 6th July 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nPost-run recaffeination: The all new and improved Harbour Gallery Cafe \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-st-aubins-to-st-marys-church-out-back-8/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250705T080000
DTEND;TZID=UTC:20250705T093000
DTSTAMP:20260415T004654
CREATED:20250704T083300Z
LAST-MODIFIED:20250704T083300Z
UID:10001010-1751702400-1751707800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. We run for time not distance so we just get as far as we get at a nice chatty pace. The group is open to runners of abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store in Liberty Wharf or email the club at info@rocknroadrunners.je\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone (preferably with What3Words app)\, nutrition & hydration and weather-appropriate clothing. \nIf you are interested in finding out more about\, or joining the club\, there is more info here\, you can email the club at info@rocknroadrunners.je or pop into the Rock n Road store in Liberty Wharf. \n  \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 5th July 8am \nRoute: Horsebox – Bonne Nuit – Les Platons – Egypt  (Out & Back) \nhttps://www.strava.com/routes/2923914039414214276 \nRoute Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure. \nHighlights: Stunning views across our North Coast \nToilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit \nPost-run recaffeination: Horsebox Cafe \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-horsebox-to-egypt-out-back-7/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250703T180000
DTEND;TZID=UTC:20250703T190000
DTSTAMP:20260415T004654
CREATED:20250706T194339Z
LAST-MODIFIED:20250706T194339Z
UID:10001014-1751565600-1751569200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: Check back here on Wednesday if you would like more details of this weeks workout. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-36/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250703T180000
DTEND;TZID=UTC:20250703T190000
DTSTAMP:20260415T004654
CREATED:20250629T124009Z
LAST-MODIFIED:20250702T190000Z
UID:10001006-1751565600-1751569200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set:\n4-6 x\n4 min @ VO2 (approx 3-5k pace\, or an 8/10 effort which you could hold for 12-20 mins\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k-10 mile race pace\, an effort you could hold for approx 1hr\, taking you just above your first ventilatory threshold\, where your breathing starts to become laboured but still under control \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-35/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250629T090000
DTEND;TZID=UTC:20250629T103000
DTSTAMP:20260415T004654
CREATED:20250622T151054Z
LAST-MODIFIED:20250622T151054Z
UID:10001004-1751187600-1751193000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: The Lookout - St Mary's Pub (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for more or less time if you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for more experienced runners who just want a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \nWhere: The Lookout Cafe  (parking at Layby 5\, Avenue) \nhttps://maps.app.goo.gl/ZPPVEvxFmepfVRyDA \nWhen: Sunday 29th June\, 9am \nRoute: Lookout Cafe – Waterworks Valley – St Mary’s Pub (Out & Back) \nhttps://www.strava.com/routes/3146495217038617818 \nRoute Details: This beautiful little route climbs gently through the peaceful Waterworks Valley. Only one major climb and the rest is quiet country lanes. Downhill finish! We follow the strava route and simply turn around at ‘half time’\, regardless of how far we’ve got. \nRoute Highlights: Waterworks Valley is very serene and absolutely beautiful and the back lanes around St Lawrence and St Mary’s are picturesque. \nToilet Situation: Public toilets available by The Lookout Cafe & Old Station Cafe \nPost-run coffee &/or breakfast: The Lookout Cafe (https://thelookoutjersey.com) \n\n\n\nIf you would more information about the Rock n Road Runners run club or would like to join the club click here. or if you’d like to be added to their Facebook group to stay up to date with all things run related click here. \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-the-lookout-st-marys-pub-out-back-7/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250628T080000
DTEND;TZID=UTC:20250628T093000
DTSTAMP:20260415T004654
CREATED:20250622T150531Z
LAST-MODIFIED:20250622T150722Z
UID:10001002-1751097600-1751103000@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather appropriate clothing\, charged mobile phone (preferably with with What3Words app downloaded)\, nutrition and hydration. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 28th June 8am \nRoute: Goose Green – St Peters Valley – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3060522254412283132 \nRoute Description: A little bit of everything: gravel tracks\, paved road\, soft & muddy woodland trails and a whole lot of fun. \nHighlights: The woods in the Valley are a true oasis of calm whilst the aboreteum at Val de la Mar lays claim to some of the rarest trees in the world. The views across the reservoir are class too. \nToilet Situation: Public toilets by the Gunsite Cafe and there’s usually a random port-a-loo by the resevoir (use at your own risk!) \nPost-run recaffeination: Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our RNRR Facebook or Whatsapp groups\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-goose-to-val-de-la-mar-reservoir-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250626T180000
DTEND;TZID=UTC:20250626T190000
DTSTAMP:20260415T004654
CREATED:20250622T150651Z
LAST-MODIFIED:20250625T095659Z
UID:10001003-1750960800-1750964400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH: DAN \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: \n4-7 x\n3 min @ VO2 (approx 3k pace\, or 8-9/10 effort\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-34/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250622T090000
DTEND;TZID=UTC:20250622T103000
DTSTAMP:20260415T004654
CREATED:20250615T071318Z
LAST-MODIFIED:20250615T071318Z
UID:10000999-1750582800-1750588200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Splash - Cafe Ouen (Out & Back)
DESCRIPTION:The ‘Rock n Road Runners’ run club free weekly group road run happens every Sunday (rain or shine) along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nWe offer a a choice of a 90 minute or a 50 minute group run group\, both on an ‘Out & Back’ course. All abilities are very welcome and catered for in both groups. Do feel free to run for more or less time if you prefer though.\n\n\nOur groups are supported with a dedicated group leader and tail runner so no one will ever be left behind. If you’re new to the group just introduce yourself to them when you arrive and they’ll make sure you feel welcome. (they’ll be the ones in bright yellow tees). The aim is always for a chatty pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with.\n\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. Our goal isn’t to run the entire Strava route\, we simply turn around at ‘half time’\, regardless of how far we’ve gone. \nIf you are unsure about any of the above either drop by the RnR store in Liberty Wharf or email the run club directly: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n\n\n\nTHIS WEEKS SUNDAY GROUP RUN \nMeet At: Watersplash Car Park \nhttps://goo.gl/maps/uSWFLkHX2ktTMdaFA \nWhen: Sunday 22nd 0900 \nRoute: Watersplash – Mont Matthieu – Grantez – Cafe Ouen (Out & Back) \nhttps://www.strava.com/routes/3121136754636181948 \nRoute Details: An absolute peach of a route. Mostly flat with one hill (you can walk up if you need to) which provides stunning views of St Ouens Bay. Lightly trafficked. Dreamy. \nToilet Situation: Public toilets available at Le Braye (also St Ouens Parish Hall but it’s not on the route) \nPost-run recaffeination & refuel: Watersplash. \n\n\n\nIf you would like to join the Rock n Road Runners run club click here for more information and find their ‘join us’ link for membership sign up. Or if you’d like to be added to their RNR Facebook or Whatsapp group\, drop them an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-splash-cafe-ouen-out-back-9/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250621T080000
DTEND;TZID=UTC:20250621T093000
DTSTAMP:20260415T004654
CREATED:20250615T071544Z
LAST-MODIFIED:20250616T132112Z
UID:10001000-1750492800-1750498200@rocknroad.je
SUMMARY:Saturday Trails: Brelades Bay - Ouaisne - Portelet (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for more or less time if you need to. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to pop in and chat to our friends in the Rock n Road shop in Liberty Wharf.\n\nIf you’re new to the group just introduce yourself to the run leader when you arrive and they’ll make sure you feel welcome. (they’ll be the ones in bright yellow tees). The aim is always for a chatty pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with.\n\n\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club you’ll find more information here. Got questions? – email us at info@rocknroadrunners.je \n\n\n\n\n\nHappy trails  \nTHIS WEEK \n \nWhere: Woodford Car Park (Opposite Winston Churchill Park) – Parking fees apply\nhttps://goo.gl/maps/XgcxGrum9UEfBtej7\n \nWhen: Saturday 21st June\, 8am \nRoute: Woodford Car Park – Ouaisne – Portelet (Out & Back) \nhttps://www.strava.com/routes/3369672043249007646 \nDescription: Mostly singletrack trail with a variety of underfoot terrain. This route will throw sand\, rock\, pebbles and mud your way so definitely pack your trail shoes. There are some short road sections and a couple of scrambly climbs but otheriwse very non-technical. \nHighlights: This route highlights our southern coast with stunning beach panoramas\, classic cliffpaths displaying the floral abundance and diversity of the island and quiet\, shaded woodland oases. Our favourite views are those over Ouaisne Bay and the glimpses of Janvrin’s tomb in Portelet Bay. \nToilets: Winnie Park\, Eastern end of promenade at Brelades & Ouaisne car park \nPost-Run Recaffeination: Varies – plenty of options in the Bay! \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. Link here \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/saturday-trails-brelades-bay-la-pulente-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250619T180000
DTEND;TZID=UTC:20250619T190000
DTSTAMP:20260415T004654
CREATED:20250615T072304Z
LAST-MODIFIED:20250618T173808Z
UID:10001001-1750356000-1750359600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: \n6-10 x\n2 min @ VO2 (approx 3k pace\, or 7-8/10 effort\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace.  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-33/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250615T090000
DTEND;TZID=UTC:20250615T103000
DTSTAMP:20260415T004654
CREATED:20250609T125831Z
LAST-MODIFIED:20250609T125831Z
UID:10000997-1749978000-1749983400@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: 90 minute group: Long Beach - Rozel (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. If you would like a shorter\, slightly less hilly route please check out our 50 minute group for this week.\n\n\nThis session will be supported by a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n\n\n\nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 15th June\, 0900 \nRoute: Long Beach – Queens Valley – Rozel (Out & Back) \nhttps://www.strava.com/routes/3118588946227387782 \nRoute Details: Mostly green lanes and quiet roads with some gravel around Queens Valley.  A couple of hills!. \nHighlights: You get to see Jersey’s best castle! Queens Valley resevoir is a peach and the back lanes around St Martins are very peaceful. \nPost Run Cafe Stop: Veranda\, Gorey Village \nToilet Situation: Public toilets available at Long Beach and Rozel Harbour \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at rocknroadrunnersclub@gmail.com \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-90-minute-group-long-beach-rozel-out-back-3/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250615T090000
DTEND;TZID=UTC:20250615T100000
DTSTAMP:20260415T004654
CREATED:20250609T125648Z
LAST-MODIFIED:20250609T125648Z
UID:10000996-1749978000-1749981600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run 50min Group: Long Beach - Queens Valley (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\n\nThis is the 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. (NB: This is one of the few routes where the 50 minute group follow a different route to the 90 minute route. This is to avoid just running up a big hill and then turning around at the top and running back down).\n\n\nWant something longer? Check out our 90 minute Long Beach group\n\n\nAs always\, this group will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by to see our friends in the Rock n Road store in Liberty Wharf\, or email us at: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 15th June 0900 \nRoute: Long Beach – Queens Valley (Out & Back) \nhttps://www.strava.com/routes/3184500233376925270 \nRoute Details: Mostly green lanes and quiet country roads. A couple of hills throughout but these can absolutely be walked if you need to. \nToilet Situation: Public toilets available at Long Beach. \nPost-run recaffeination: The Veranda Cafe\, Gorey Village \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-50min-group-long-beach-queens-valley-out-back/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250614T080000
DTEND;TZID=UTC:20250614T093000
DTSTAMP:20260415T004654
CREATED:20250609T125503Z
LAST-MODIFIED:20250609T125503Z
UID:10000995-1749888000-1749893400@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes-VDLM-Grantez (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure of anything please just get in touch.\n\n\n\nWe ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n\n \n\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 14th June 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Val de la Mar Resevoir – Grantez (Out & Back) \nhttps://www.strava.com/routes/3085562409074258960 \nRoute Description: The definition of all-terrain\, a groovy mix of road\, gravel tracks\, woodchip paths\, sandy trail and more technical singletrack. Plus a couple of hills for good measure (which it’s perfectly OK to walk up!) \nHighlights: Any route which allows you to romp around the Sand Dunes and explore the hidden little trails around Grantez is always well worth showing up for. \nToilet situation: Elephant Park & Les Q Sports Centre. \nPost-run recaffeination & refuel: Off the Rails \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-elephant-park-sand-dunes-vdlm-grantez-out-back-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250612T180000
DTEND;TZID=UTC:20250612T190000
DTSTAMP:20260415T004654
CREATED:20250611T153517Z
LAST-MODIFIED:20250611T153517Z
UID:10000998-1749751200-1749754800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a roughly 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Rik \nSession: Extended Stride Intervals \nGoal: To improve running biomechanics\, leg turnover\, muscle fibre recruitment and top end speed. \nWarm Up: \n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set: \n– 3-4 x (4 x 30s)\n– 120s walk/jog recovery between intervals\n– 60 static recovery between sets \nCooldown: 5-10 mins of easy running and stretching  in your own time \nSession guide: Aim to complete the 30s extended strides at a smooth\, fast and relaxed effort. Pace should be around 95% of max velocity\, so not an all-out sprint. Try to maintain the same pace and effort throughout each interval. The recovery between intervals is long (relative to work bout) and very easy so that each interval can be completed the appropriate intensity to elicit the desired neuromuscular adaptation. If you don’t recover properly\, adaptation will be compromised. \nThe main set is a max of 44 mins total work. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-32/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250608T090000
DTEND;TZID=UTC:20250608T103000
DTSTAMP:20260415T004654
CREATED:20250602T095002Z
LAST-MODIFIED:20250602T095002Z
UID:10000992-1749373200-1749378600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Goose Green - Hamptonne (Out & Back)
DESCRIPTION:The Rock n Road Runners free weekly group road runs takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere is a 90mins group (45mins out and 45mins back) and a 50 minute group (25 mins out & 25 mins back). Both groups follow the same ‘out and back’ route and we run for time\, not distance. You’re always welcome to run for any length of time you like but our volunteers will turn at the allocate times. The 50 minute group is an ideal group for those who have either just started running and are looking at going a little further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty\, social pace but we appreciate that what this means varies from person to person so please run at a pace you feel comfortable with.\n\n\nThe groups are open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by the store or email: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n \n\n\n\n\n\n\n\nTHIS WEEK \nWhere: Green Goose Car Park \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 8th June\, 9am \nRoute: Green Goose – St Peters Valley – Carrefour – Hamptonne (Out & Back) \nhttps://www.strava.com/routes/3047929515298904144 \nRoute Description: Gentle incline up the valley with a little climb at the end\, slightly undulating towards Hamptonne. Minimal traffic and very peaceful. \nHighlights: Running through St Peter’s Valley with it’s dense canopy of trees is particularly serene. The menadering country lanes of St P/St Mary/St L are pretty idyllic too. \nToilet Situation: Gunsite public loos \nPost-run recaffeination: Gunsite Cafe \n\n\n\nIf you would like to find out more about\, or join\, the Rock n Road Runners run club (RNRR) click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them an email at rocknroadrunnersclub@gmail.com. \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-goose-green-hamptonne-out-back-9/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250607T080000
DTEND;TZID=UTC:20250607T093000
DTSTAMP:20260415T004654
CREATED:20250602T090734Z
LAST-MODIFIED:20250602T090734Z
UID:10000991-1749283200-1749288600@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Greve - Sorel (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The run is a 90mins ‘Out & Back’ course (45mins out – 45mins back) with volunteers on hand to lead and tail so no one gets left behind. We run for time not distance so pace doesn’t matter and we just get as far as we get.  However feel free to run for any length of time you’d prefer. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure please feel free to contact us for more details.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. New to the group? – Just say hi to one of the volunteers in a high viz tee when you turn up and they’ll make sue you’re looked after. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Greve De L’ecq Car Park\nhttps://maps.app.goo.gl/39pjacaKo9P994GY7 \nWhen: Saturday 7th June\, 8am \nRoute: Greve – Greve Woods – Crabbe – Devils Hole – Mourier – Sorel (Out & Back) \nhttps://www.strava.com/routes/2964909984431696218 \nRoute Description: Soft woodland trails\, rocky singletrack and just the tiniest bits of tarmac in beween. \nHighlights: Greve Woods\, even after the battering they’ve taken\, are still beautiful and serene. Stunning views over the North Coast and Mourier Valley might be Jersey’s No. 1 valley \nToilet Situation: Public toilets available at Greve by the seafront \nPost-run re-caffeination: Colleens Cafe \nIf you would like to join the Rock n Road Runners run club click here\, (you don’t need to be a member to join any of our runs groups but there are lots of members benefits). If you have any questions or would like to be added to our RNR Facebook or WhatsApp group so you can keep up to date with all things run related\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-greve-sorel-out-back-8/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250605T180000
DTEND;TZID=UTC:20250605T190000
DTSTAMP:20260415T004654
CREATED:20250609T122847Z
LAST-MODIFIED:20250609T122847Z
UID:10000994-1749146400-1749150000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a roughly 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Rik \nWarm Up:\n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set:\nPlease check back here on Wednesday if you would like full details of this weeks session in advance. \nCooldown: Easy jogging and stretch out in your own time.. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-31/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250605T180000
DTEND;TZID=UTC:20250605T190000
DTSTAMP:20260415T004654
CREATED:20250604T151728Z
LAST-MODIFIED:20250604T151728Z
UID:10000993-1749146400-1749150000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nSession: “Hard start” Threshold session \nGoal: To improve lactate tolerance by accumulating more time closer to lactate threshold. \nWarm Up:\n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set:\n– 2 x 6 mins as 1 min @ vo2 pace (approx 3k pace\, or 8/10 intensity) straight into 5 min @tempo pace (approx 10k pace\, or 7/10 intensity) / 3 mins jog recovery between intervals\n– 2 x 4 mins as 1 min @ vo2 pace straight into 3 min @tempo pace / 2 mins jog recovery between intervals\n– 2 x 1 min @ vo2 pace / 2 mins jog recovery between intervals \nCooldown: Easy jogging and stretch out in your own time. \nSession aim: The threshold intervals should be run at around 7-8/10 by perceived exertion\, comfortably hard effort\, breathing will be laboured but still under control. The minute hard start ensures more of the interval is spent at target intensity/ heart rate to provide a greater stimulus. Rest is active\, easy jogging to promote better lactate clearance. \nIt’s 36 mins of work total. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-30/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250601T090000
DTEND;TZID=UTC:20250601T103000
DTSTAMP:20260415T004654
CREATED:20250525T161306Z
LAST-MODIFIED:20250525T161306Z
UID:10000990-1748768400-1748773800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) \, getting back into it\, or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail /lead runner. \nIf you are unsure about any of the above either drop by the store or email info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\nTHIS WEEK \nWhere: La Fregate Cafe \nhttps://goo.gl/maps/KPphf5kHGkShGcLj7 \nWhen: Sunday 1st June\, 9am \nRoute: La Fregate – Sion – St John’s Village (Out & Back) \nhttp://www.strava.com/routes/3043951697637766338 \nRoute Details: An opportunity to explore some quiet country lanes hidden just outside our urban capital. Only one proper hill and lots of lightly-trafficked back roads \nHighlights: The beauty of this route is the simplicity of it’s backdrop. Loads of little sedate and green country lanes which serve as a reminder as to how beautiful every parish is in Jersey. \nToilet Situation: Public toilets available at West Park \nPost-run recaffeination: The Yard \nIf you would like more information about the Rock n Road Runners run club or would like to become a member click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-le-fregate-st-johns-village-out-back-10/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250531T080000
DTEND;TZID=UTC:20250531T093000
DTSTAMP:20260415T004654
CREATED:20250525T161113Z
LAST-MODIFIED:20250525T162138Z
UID:10000989-1748678400-1748683800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: St Johns - Les Mouriers Valley - Devils Hole (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for more or less time if you need to. The group is open to runners of all abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are unsure about any of the above or want more information you can either drop by the store in Liberty Wharf or email the club – info@rocknroadrunners.je.\n\nLooking forward to having you join!\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device\nHappy trails \n\n\nTHIS WEEKS ROUTE \n\n\n\n \nWhere to meet: St Johns Recreation Ground carpark \nhttps://maps.app.goo.gl/X9dQo4PWXFnqKBid7 \nWhen: Saturday 31st May\, 0800 \nRoute: St Johns – Route Du Nord – North Coast Trails – Sorel – Les Mouriers Valley – Devils Hole. There is no target distance. We just get as far as we get at a comfortable pace in 90 minutes! (45 mins out & 45 mins back) \nhttps://www.strava.com/routes/3092513618593273724 \nRoute Description: Explore Jersey’s newest trails on the north coast via country lanes and a devilish turnaround point. This is a well trodden mix of gravel\, road and off road running which should have a little bit for everyone plus some spectacular views \nHighlights: The wild north coast cuts out the climb of Bonne Nuit to put you straight in the action\, following the paths round to Sorel and Devil’s Hole. \nToilet situation: St Johns Rec at the start/finish. \nPost-run coffee and breakfast: Brunch by Sam’s Hog Roast (St Johns Rec) \nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je. FB Link here \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities completely at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-st-johns-les-mouriers-valley-devils-hole-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250529T180000
DTEND;TZID=UTC:20250529T190000
DTSTAMP:20260415T004654
CREATED:20250525T160811Z
LAST-MODIFIED:20250525T162210Z
UID:10000988-1748541600-1748545200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan & Rik \nWarmup:\n3-5mins of EASY jogging\n15 mins of dynamic stretching\, drills and strides \nMain Set: \nCheck back here on Wednesday if you’d like full details of this weeks workout. \nCooldown is completed in your own time and can consist of easy jogging or walking. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-29/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250525T090000
DTEND;TZID=UTC:20250525T103000
DTSTAMP:20260415T004655
CREATED:20250518T184342Z
LAST-MODIFIED:20250518T184342Z
UID:10000987-1748163600-1748169000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Les Quennevais Playing Fields – Windmill St Mary’s (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run for all abilities. We meet every Sunday to run along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 run for 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 run for 50 minute (25 minutes out & 25 minutes back) on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. We run for time\, not distance so just get as far as we get within the time we have.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above or have questions please feel free to either drop by and speak to our friends in the Rock n Road run shop in Liberty Wharf or email us at: info!rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\nTHIS WEEK \nMeet Where: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs\, the car park attendants there are fierce! \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Sunday 25th May 0900 \nRoute: Les Quennevais Playing Field \nhttps://www.strava.com/routes/3065380939974552800 \nRoute Details: A firm favourite amongst those who dislike hills! A lovely (flat) mix of footpaths and quiet country lanes with a little bit of gravel thrown in. Delightful. \nToilet Situation: Toilets available at Elephant Park\, Les Quennevais Sports Centre\, St Peter’s Parish Hall/Community Centre \nPost-run recaffeination: Off The Rails (https://www.facebook.com/offtherailsjersey) \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je\, check out the run club website here or you can sign up as a member here.  \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-les-quennevais-playing-fields-windmill-st-marys-out-back-10/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/7b0f6157-3ae9-4d4f-bdda-1eafeacf0b70.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250524T080000
DTEND;TZID=UTC:20250524T093000
DTSTAMP:20260415T004655
CREATED:20250518T182335Z
LAST-MODIFIED:20250518T183908Z
UID:10000986-1748073600-1748079000@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Plemont - Grosnez - Greve (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you’re interested in joining the club or would like to find out more about what we get up to\, check out the run club website here. Or email the club at info@rocknroadrunners.je \nHappy trails  \n\n\n  \n\n\n\nTHIS WEEK \n \nWhere: Plemont (top carpark) \nhttps://maps.app.goo.gl/PJSBSr5R9NcYyf6U6 \nWhen: Saturday\, 0800\, 24th May \nRoute: Plemont – Grosnez – Greve (Out & Back) \nhttps://www.strava.com/routes/3092520974186557808 \nRoute Description: Mostly rocky singletrack and some tarmac roads. Fairly undulating between Plemont & Greve. Be vigilant to traffic on the main road. \nHighlights: Stunning scenes over Plemont beach and the surrounding cliffpaths are quiet and beautiful. Section between Plemont & Grosnez is nice and flowy. Vews of the wicker Puffins too! \nToilet situation: Public toilets at Plemont (by cafe) & Greve de L’ecq (on the seafront) \nPost-run recaffeination: Plemont Beach Cafe \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-plemont-grosnez-greve-out-back-8/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/a2630e0b-119b-4f67-a9c9-defcce06708b.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250522T180000
DTEND;TZID=UTC:20250522T190000
DTSTAMP:20260415T004655
CREATED:20250518T181742Z
LAST-MODIFIED:20250521T173152Z
UID:10000985-1747936800-1747940400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals "The Cooper Test"
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n  \n\nTHIS SESSION – COACHES: Dan & Rik \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set: \nThe Cooper run test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nCool-down :\nEasy jogging and walking for 5 minutes (in your own time). \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-28/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/04/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250518T090000
DTEND;TZID=UTC:20250518T103000
DTSTAMP:20260415T004655
CREATED:20250511T170501Z
LAST-MODIFIED:20250511T170501Z
UID:10000983-1747558800-1747564200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Grainville Playing Fields – Archirondel (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road-run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe longer group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a shorter 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates)\, or for those more experienced runners just wanting a shorter session.\n\nBoth sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a social\, chatty pace. We appreciate this pace varies from person to person but as lots of people join us you should find others at a similar pace to yourself.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this is the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, weather-appropriate clothing\, charged mobile phone (with What3Words app if possible) and nutrition & hydration as required. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above either drop by and speak to our friends in the Rock n Road Run Co stop in Liberty Wharf or email us at the club: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n  \n\n\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 18th May\, 9am \nRoute: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back) \nhttps://www.strava.com/routes/3057758729828059910 \nRoute Details: A fairly flat (except for one bit!) and very scenic route which mostly traverses quiet country lanes\, meandering from Grand Vaux reservoir towards St Catherines. \nToilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & Driftwood Cafe at Archirondel \nPost-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroadrunners.je \n*Please note that all runners participate completely at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grainville-playing-fields-archirondel-out-back-10/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250517T080000
DTEND;TZID=UTC:20250517T093000
DTSTAMP:20260415T004655
CREATED:20250511T170331Z
LAST-MODIFIED:20250511T170331Z
UID:10000982-1747468800-1747474200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here \nHappy trails  \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 17th May 8am \nRoute: Durrell – Bouley Bay – Les Platons \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-durrell-bonne-nuit-les-platons-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250515T180000
DTEND;TZID=UTC:20250515T190000
DTSTAMP:20260415T004655
CREATED:20250511T165800Z
LAST-MODIFIED:20250514T133810Z
UID:10000981-1747332000-1747335600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes 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 your run technique\, biomechanics and efficiency. Not only 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 and the coaches are always on hand to answer any questions. \nThe 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. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally 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 for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nWarmup:\n3-5mins of EASY jogging\n15 mins of dynamic stretching\, drills and strides \nMain Set:\n2 x\n4 min @ TEMPO (approx 10k pace – 6/10)\n2 min JOG\n(2:1 work:rest)\n4 x\n2 min @ VO2 (approx 3-5k pace – 7/10)\n2 min JOG\n(1:1 work:rest)\n2 x\n1 min @ Speed form (approx best mile pace – 8/10)\n2 min JOG\n(1:2 work:rest)\n2 x\n30 sec FAST (approx 800m pace – 9/10)\n2 min JOG\n(1:4 work:rest) \n(37 mins total) \nThis a descending ladder of efforts\, decreasing in time domain and increasing in pace\, with a varying work:rest ratio\, meaning you always have an active recovery of 2 min between each effort. Breathing should start off laboured but controlled\, building to a near maximal effort where you are struggling to get enough air in\, and it is very uncomfortable. \nBeginners can choose to run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nThe aim of the session is to develop the ability to increase pace under fatigue – maintaining good form is key. \nCooldown is completed in your own time and can consist of easy jogging or walking. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-27/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250511T090000
DTEND;TZID=UTC:20250511T103000
DTSTAMP:20260415T004655
CREATED:20250505T084511Z
LAST-MODIFIED:20250505T084511Z
UID:10000979-1746954000-1746959400@rocknroad.je
SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is either a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course or there is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. The 50 minute group is ideal for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. If you need to turn back sooner for any reason you are always welcome to.\n\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes and weather-appropriate clothing\, mobile phone (ideally with with What3Words app loaded)\, nutrition & hydration as required . We do not mark the route so if you are concerned about getting lost we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone in the group who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above please either drop by and see our friends in the Rock N Road Run Co shop in Liberty Wharf or email us at: info@rocknroadrunners.je. \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n  \n\n\nTHIS WEEK \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 11th May\, 0900 \nRoute: Fitness First – Harve des Pas – La Hougue Bie (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, mostly flat route along the front towards Harve des Pas along the seafront. \nToilet Situation: Public toilets available at La Frigate\, by La Folie Pub\, Good Egg & Dicq Slip \nPost-run recaffeination: The Yard 🙂 \nIf you have any questions about the group runs\, would like to join Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroadrunners.je. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-road-run-fitness-first-la-hougue-bie-out-back-7/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250510T080000
DTEND;TZID=UTC:20250510T093000
DTSTAMP:20260415T004655
CREATED:20250505T084839Z
LAST-MODIFIED:20250505T084839Z
UID:10000980-1746864000-1746869400@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Goose Green - Waterworks Valley (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time you like. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details. You can drop in and see our friends in the Rock n Road Run Co shop in Liberty Wharf or email us at: info@rocknroadrunners.je\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather-appropriate clothing\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration. \nIf you are interested in finding out more about our run club or are keen to become a member\, there is more info here or drop us an email at: info@rocknroadrunners.je \nTHIS WEEK \n\n\n\n\n \nWhere: Goose Green Car Park \nhttps://goo.gl/maps/mN8t1eWAeCHVYkdr6 \nWhen: Saturday 10th May 0800 \nRoute: Goose Green Car Park – St Peters Valley – St Lawrence Church – Waterworks (Out & Back) \nhttps://www.strava.com/routes/2954769531745752036 \nRoute Description: Mix of light gravel and paved footpaths\, muddy trails and quiet paved roads. \nHighlights: Lots of quiet\, beautiful woodland\, off-the-beaten-track trails and the chance to run between two of Jersey’s best valleys \nToilet situation: Public toilets available by Gunsite Cafe \nPost-run recaffeination: The Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our RNR Facebook or Whatsapp groups\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-goose-green-waterworks-valley-out-back-8/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
END:VCALENDAR