BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Rock n Road - ECPv6.15.20//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-ORIGINAL-URL:https://rocknroad.je X-WR-CALDESC:Events for Rock n Road REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:UTC BEGIN:STANDARD TZOFFSETFROM:+0000 TZOFFSETTO:+0000 TZNAME:UTC DTSTART:20240101T000000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;TZID=UTC:20250522T180000 DTEND;TZID=UTC:20250522T190000 DTSTAMP:20260415T034127 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:20260415T034127 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:20260415T034127 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:20260415T034127 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:20260415T034127 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:20260415T034127 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 BEGIN:VEVENT DTSTART;TZID=UTC:20250508T180000 DTEND;TZID=UTC:20250508T190000 DTSTAMP:20260415T034127 CREATED:20250505T082758Z LAST-MODIFIED:20250507T085230Z UID:10000978-1746727200-1746730800@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 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 – COACH: Dan \n  \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n3 x\n60 sec @ VO2\n30 sec JOG/WALK\n2 min @ VO2\n1 min JOG/WALK\n3 min @ VO2\n90 sec JOG/WALK\n2 min @ VO2\n1 min JOG/WALK\n1 min @ VO2 \n2 min STATIC recovery between sets\n(43 mins total) \nThis is a pyramid of VO2 efforts\, increasing and decreasing in time domain by 60 secs\, with a 2:1 work:rest ratio\, meaning you recover for half the time as the work. VO2 Effort is around an Rating of Perceived Exertion of 7-8/10 or approximately 3-5k pace. Breathing should be laboured at approximately your second ventilatory threshold\, the point where you struggle to piece together a coherent sentence. Try to start out conservatively and build into each rep\, trying to be as consistent as possible throughout. Don’t hold back though\, this should be tough !!! \nNew to intervals? Beginners 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 improve your lactate tolerance and clearance. \n \nCool-down (5 minutes):\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-26/ 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:20250504T090000 DTEND;TZID=UTC:20250504T103000 DTSTAMP:20260415T034127 CREATED:20250427T163502Z LAST-MODIFIED:20250427T163502Z UID:10000976-1746349200-1746354600@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 4th May\, 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-2/ 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:20250504T090000 DTEND;TZID=UTC:20250504T100000 DTSTAMP:20260415T034127 CREATED:20250427T163752Z LAST-MODIFIED:20250427T164354Z UID:10000977-1746349200-1746352800@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\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 4th May 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-route-long-beach-queens-valley-out-back-6/ 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:20250503T080000 DTEND;TZID=UTC:20250503T093000 DTSTAMP:20260415T034127 CREATED:20250427T162403Z LAST-MODIFIED:20250427T162403Z UID:10000973-1746259200-1746264600@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Sands - Val de la Mar (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\, 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 would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here \,you can email us at info@rocknroadrunners.je or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. \n  \nHappy trails \nTHIS WEEK \n \nWhere: Sands/Little Joe’s \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 3rd May\, 0800 \nRoute: Sands – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3232749868688416080 \nRoute Description: I guarantee that at least a few of you won’t have been on these trails before! A perfect mix of sandy paths\, gravel and grassy off-road delights. \nHighlights: The views across St Ouens Bay are unparalleled and the resevoir is stunning all year round. These old donkey trails are the definition of hidden gems and usually super quiet. \nToilet situation: Rather lacking unfortuately. At a push there is a public WC at Goldies otherwise I’m sure Little Joe wouldn’t mind you using his. \nPost-run recaffeination: Sands/Little Joes \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-sands-val-de-la-mar-out-back-6/ 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:20250501T180000 DTEND;TZID=UTC:20250501T190000 DTSTAMP:20260415T034127 CREATED:20250427T162823Z LAST-MODIFIED:20250430T101355Z UID:10000975-1746122400-1746126000@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 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 – COACH: George & Rik \n  \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set: \n– 2-3 x 4/3/2/1 mins at Lactate Threshold (LT) Effort\n– 60s jog recovery between \nLT Effort is around an Rating of Perceived Exertion of 7-8/10 or a pace you could sustain for 45-60mins. Breathing should be deep and laboured but never out of control. If you are asking yourself whether you are running too hard or keep checking your watch to see if the interval is over\, you’re running too hard. Try to start out conservatively and build into each rep\, trying to be as consistent as possible throughout. \nIf you have raced in the last couple of weeks\, run the reps easier and run only 1-2 sets. \nAim of the sessions is to practice pacing\, intensity control and improve your ability to buffer and utilise lactate. \nCooldown is completed in your own time and can consist of easy jogging or walking.\n \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-25/ 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:20250427T080000 DTEND;TZID=UTC:20250427T103000 DTSTAMP:20260415T034127 CREATED:20250420T121459Z LAST-MODIFIED:20250423T081616Z UID:10000969-1745740800-1745749800@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run - Marathon Special - St Aubins to St Marys Church (Out & Back) DESCRIPTION:London Marathon Special \n\nThe 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\n\n\n\n\n\nThis week\, the Old Court House has very kindly agreed to host us for a post run “London Marathon Watch Brekkie” from 9am. Everyone is welcome to come and support the runners but please let us know if you’re going to join for coffee and/or breakfast ASAP so we can confirm numbers for food. . – info@rocknroadrunners.je\n\n\n\nIMPORTANT: Our Sunday run will be starting at the earlier time of 8am so we can see more of the race.\n\n\n\n\nAs usual\, there will be 2 inclusive 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 27th April 08:00 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) – followed by option of  London Marathon Watching Brekkie at Old Court House \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: Old Course House \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@rocknroad.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-marathon-special-st-aubins-to-st-marys-church-out-back/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/04/0D7ABED2-BB50-4ADB-9175-78486873CC76.jpeg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250426T080000 DTEND;TZID=UTC:20250426T093000 DTSTAMP:20260415T034127 CREATED:20250420T121855Z LAST-MODIFIED:20250420T121855Z UID:10000970-1745654400-1745659800@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: St Aubins - Corbiere via Railway Walk - La Moye (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\, there is more info here or you can email us: info@rocknroadrunners.je. \nHappy trails \nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 26th April\, 8am \nRoute: St Aubins – Corbiere via Railway Walk – La Moye along cliffpaths  (Out & Back) \nhttps://www.strava.com/routes/2934212554822263410 \nRoute Description: Mixed terrain of mostly wide gravel paths (with some roots) and compact\, rock single-track trail. Steady climb to Corbiere but runnable. No major hills \nHighlights: A brief glimpse of our beautiful lighthouse\, some stunning cliffpath trails and a lovely long downhill all the way home. Bliss \nToilet Situation: Public toilets available at St Aubins & Corbiere \nPost-run recaffeination: Gallery Cafe\, St Aubins Pier \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*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-st-aubins-corbiere-via-railway-walk-la-moye-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:20250424T180000 DTEND;TZID=UTC:20250424T190000 DTSTAMP:20260415T034127 CREATED:20250413T175946Z LAST-MODIFIED:20250423T081048Z UID:10000965-1745517600-1745521200@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 fully-qualified 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 – COACH: Dan Garrido \nWarmup:\n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n4 x\n3 mins @ VO2\n90 sec recovery @ EASY running for experienced runners / WALK or STATIC rest for newer attendees\n2 mins @ VO2\n90 sec recovery\n1 mins @ VO2\n90 sec recovery\nREPEAT \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 3-5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: 90 secs active or static between each rep / set (depending of fitness level) \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-22/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250420T090000 DTEND;TZID=UTC:20250420T103000 DTSTAMP:20260415T034127 CREATED:20250413T185903Z LAST-MODIFIED:20250413T185903Z UID:10000967-1745139600-1745145000@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 20th April 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-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:20250419T080000 DTEND;TZID=UTC:20250419T093000 DTSTAMP:20260415T034127 CREATED:20250413T181423Z LAST-MODIFIED:20250413T181423Z UID:10000966-1745049600-1745055000@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: ParkRun Special with Breath of Fresh Air (Les Q - Corbiere - Les Q then ParkRun) DESCRIPTION:This week we will be trail running for an hour and then finishing with Jersey Parkrun before some well-earned coffee & cake at Off the Rails. This is so we can collaborate with Breath of Fresh Air\, a charity supporting individuals with various support needs to access the outdoors. So be sure to give the guys a cheer on the way round!\n\nDON’T FORGET YOUR YELLOW PARKING DISCS FOLKS\n\n\nThe 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\, there is more info here. \nHappy trails \nTHIS WEEK \n \n  \nWhere: Les Quennevais Sports Centre (Rear Car Park)\nhttps://maps.app.goo.gl/a2DSXnbohWnGu4s76 \nWhen: Saturday 19th April\, 8am \nRoute: Les Q – Dunes – Corbiere – Les Q – PARKRUN (Out & Back) \nhttps://www.strava.com/routes/3019709219831284474 \nRoute Description: Woodchip trails\, soft sandy dunes (watch out for rabbit holes) & some gravel paths \nHighlights: The Sand Dunes are one of Jerseys finest topographical features. They are the ideal playground to unleash your inner child and provide panoramic views around St Ouens Bay. \nToilet Situation: Public toilets available at Le Braye & La Pulente as well as Les Q Sports Centre \nPost-run recaffeination: Off the Rails \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@rocknroad.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-parkrun-special-with-breath-of-fresh-air-les-q-corbiere-les-q-then-parkrun/ 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:20250417T180000 DTEND;TZID=UTC:20250417T190000 DTSTAMP:20260415T034127 CREATED:20250420T112217Z LAST-MODIFIED:20250420T112217Z UID:10000968-1744912800-1744916400@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 fully-qualified 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\nTHIS WEEKS SESSION – COACHES: George & Rik \nWarm-Up: \n05–10 min easy jog\nDynamic drills & strides (4 x 15-20s strides with walk back recovery) \nMain Session: \nCheck back on Wednesday for full details of this weeks session – or just turn up o Thursday and be suprised 🙂 \nCool Down (in your own time): \n10 min easy jog/ walk\nStretch / mobility \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-23/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250413T090000 DTEND;TZID=UTC:20250413T103000 DTSTAMP:20260415T034127 CREATED:20250406T151541Z LAST-MODIFIED:20250406T151624Z UID:10000963-1744534800-1744540200@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: rocknroadrunnersclub@gmail.com \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 13th APRIL 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@rocknroadrunnersclub.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-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:20250412T080000 DTEND;TZID=UTC:20250412T093000 DTSTAMP:20260415T034127 CREATED:20250406T151927Z LAST-MODIFIED:20250406T151927Z UID:10000964-1744444800-1744450200@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 12th APRIL 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@rocknroadrunnersclub.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-3/ 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:20250410T180000 DTEND;TZID=UTC:20250410T190000 DTSTAMP:20260415T034127 CREATED:20250406T150750Z LAST-MODIFIED:20250409T094057Z UID:10000962-1744308000-1744311600@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 fully-qualified 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\nTHIS WEEKS SESSIONS – COACHES DAN & RIKSession: \nCombo Lactate Threshold session\nGoal: To improve Lactate clearance and pace at Lactate Threshold to enable you to hold faster paces for longer. Extended strides designed to improve leg turnover\, biomechanics and running economy. \nWarm-Up:\n5-10 minutes easy jog\nDynamic stretching and running drills \nMain Set: \n– 4-5 x 5 mins @ Lactate Threshold intensity2 mins jog recovery between intervals\n– 4-6x 30s fast Strides at Speed Endurance intensity (see below)\n– 60s standing recovery between intervals \nThe Lactate Threshold intervals should be run at around 7-8/10 by perceived exertion\, comfortably hard effort\, breathing will be deep and laboured but still under control. Think 10-16k pace or an intensity you could hold for about an hour. \nHint: if you’re clock watching\, you’re probably running too fast. These should feel sustainable. \nFor the 30s speed Endurance reps\, think extended strides. One step down from a sprint. Smooth and controlled but not tensing or pushing. Gently accelerate into and out of the bouts. \nIts 34-44 mins of work total. \nCooldown:\n05-10 minutes easy jog (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-21/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250406T090000 DTEND;TZID=UTC:20250406T103000 DTSTAMP:20260415T034127 CREATED:20250330T164006Z LAST-MODIFIED:20250330T171550Z UID:10000958-1743930000-1743935400@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\nTHIS WEEK \nWhere: Green Goose Car Park \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 6th April\, 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-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:20250405T080000 DTEND;TZID=UTC:20250405T093000 DTSTAMP:20260415T034127 CREATED:20250330T163439Z LAST-MODIFIED:20250330T163439Z UID:10000957-1743840000-1743845400@rocknroad.je SUMMARY:Saturday Trails: Brelades Bay - La Pulente (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 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 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)\nhttps://goo.gl/maps/XgcxGrum9UEfBtej7\n \nWhen: Saturday 5th April\, 8am \nRoute: Woodford Car Park – Beauport – Corbiere – La Pulente (Out & Back) \nhttp://www.strava.com/routes/2918849152092743976 \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-3/ 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:20250403T180000 DTEND;TZID=UTC:20250403T190000 DTSTAMP:20260415T034127 CREATED:20250330T162401Z LAST-MODIFIED:20250402T100130Z UID:10000954-1743703200-1743706800@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 fully-qualified 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\nTHIS WEEKS SESSIONS – COACHES: Dan Garrido & Rik De Louche \n+ This week we will be hosting another “Intro to Intervals Session” alongside our regular session. This is the perfect opportunity for anyone who is keen to give intervals a try for the first time or is nervous about joining a group to get started. \nCoach Dan will lead the intro group through the session and will be on hand to explain how the sessions usually run\, answer any questions and help you get the most out of your intervals. \nCoach Rik will lead the regular session to which everyone is welcome. \nWorkout: Mona Fartlek\nGoal: This session focuses on building speed endurance and improving your ability to recover while maintaining effort over time. \n\nWarm-Up:\n5-10 minutes easy jog\nDynamic stretching and running drills (high knees\, butt kicks\, etc.) \nMain Set:\nYou’ll be alternating between hard efforts and recovery jogs with no stopping during the workout. The intensity should be controlled but hard on the fast intervals and an easy jog/fast walk during recovery.\n2 x 90 seconds fast\, 90 seconds easy jog recovery (or fast walk)\n4 x 60 seconds fast\, 60 seconds easy jog recovery (or fast walk)\n4 x 30 seconds fast\, 30 seconds easy jog recovery (or fast walk)\n4 x 15 seconds fast\, 15 seconds easy jog recovery (or fast walk) \nCooldown:\n05-10 minutes easy jog \nPacing Tips:\nAim to run the fast sections at around 75-90% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 20 minutes of continuous running\, so make sure to stay mentally focused and control your effort throughout. It’s a great way to push your limits while training your body to recover faster between hard efforts. \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-19/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250330T090000 DTEND;TZID=UTC:20250330T103000 DTSTAMP:20260415T034127 CREATED:20250323T191614Z LAST-MODIFIED:20250323T191614Z UID:10000952-1743325200-1743330600@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 rocknroadrunnersclub@gmail.com \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 30th March\, 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 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-le-fregate-st-johns-village-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:20250329T080000 DTEND;TZID=UTC:20250329T093000 DTSTAMP:20260415T034127 CREATED:20250323T191820Z LAST-MODIFIED:20250323T191820Z UID:10000953-1743235200-1743240600@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 29th March 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-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:20250327T180000 DTEND;TZID=UTC:20250327T190000 DTSTAMP:20260415T034127 CREATED:20250323T190612Z LAST-MODIFIED:20250326T082434Z UID:10000951-1743098400-1743102000@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 fully-qualified 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\nTHIS WEEKS SESSION – COACH: Dan Garrido  \nWorkout: PLoS One Ascending Sprint Ladders\nGoal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max \nWarm-Up:\n2-3 minutes easy jog\ndynamic stretching and running drills\n3-4 strides building in pace to 90% \nMain Set:\nYou’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio\, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.\n6 sets of\n15 sec sprint / 45 secs easy jog recovery (or fast walk)\n30 sec sprint / 90 secs easy jog recovery (or fast walk)\n45 sec sprint / 135 secs easy jog recovery (or fast walk)\nrepeat \nPacing Tips:\nAim to run the fast sections at around 90-95% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time\, so don’t hold back\, the idea is to elevate heart rate and spike blood lactate levels\, and also stress the musculoskeletal system. \nCool-down (5 minutes): \nEasy jogging and walking for 5 minutes. \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-18/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250323T090000 DTEND;TZID=UTC:20250323T100000 DTSTAMP:20260415T034127 CREATED:20250316T164750Z LAST-MODIFIED:20250316T164750Z UID:10000948-1742720400-1742724000@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run "Special H2H Day 60min Route": 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 quieter\, more picturesque streets\, roads\, lanes and byways of Jersey.\n\n\nAs it’s the “Hospice to Hospice Half Marathon” weekend\, and many of our wonderful runners and volunteers will be involved in the race\, this Sunday we’ll be leading just one group of up to 60 mins (30 mins out and back). As always\, ALL abilities are very welcome.\n\nThis run group 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. Feel free to run for more or less time than our volunteers if you’d prefer.\n\n\nWhether you’re looking for some company on your run\, you’ve just started running or you’re looking for some motivation to run longer\, this might just be the perfect 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. \n\nFirst time joining the group? Just say hi to one of the volunteers when you turn up. (They’ll be the ones in yellow high viz tees) \n\nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email info@rocknroadrunners.je \n\nWe’re looking 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 23rd March\, 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. \nToilet Situation: Public toilets available at Long Beach. \nPost-run re-caffeination: The Veranda \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@rocknroad.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-special-h2h-day-60min-route-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:20250322T080000 DTEND;TZID=UTC:20250322T093000 DTSTAMP:20260415T034127 CREATED:20250316T170156Z LAST-MODIFIED:20250316T170156Z UID:10000949-1742630400-1742635800@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 22nd March\, 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-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:20250320T180000 DTEND;TZID=UTC:20250320T190000 DTSTAMP:20260415T034127 CREATED:20250316T164147Z LAST-MODIFIED:20250319T165404Z UID:10000947-1742493600-1742497200@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 fully-qualified 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\nTHIS WEEKS SESSION – COACH: Dan Garrido  \nRACE WEEK!!!! \nAs many of you are racing the H2H half marathon this weekend\, there is a slightly different protocol for training this week. Even if you aren’t racing\, if you’ve been coming consistently to intervals\, you will have pushed yourself and it’s good to take a slight deload week and allow your body to recover and adapt to the stimulus you’ve given it. \nIf you want a longer run to do in the first part of the week\, we’d recommend – \n \n5 min EASY warmup\, then\n5 x\n3-4 mins @ target half marathon pace\n3-4 mins @ easy running\n(35-45 mins total) \nOn Thursday you will have the choice of \nGroup warmup\, then either \n8-12 x\n200m @ VO2 (about 70% effort for that distance)\n90 secs STATIC REST \nOr \n5-6 x\n400m @ TEMPO-HMP (about 70% effort for that distance)\n200m JOG/WALK recovery \nWe want to keep the legs turning over quickly\, but not at an intensity that could cause any soreness or potential injury. This should be your last session at anything faster than EASY before Sunday. \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-17/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20250316T090000 DTEND;TZID=UTC:20250316T103000 DTSTAMP:20260415T034127 CREATED:20250309T161514Z LAST-MODIFIED:20250309T161514Z UID:10000942-1742115600-1742121000@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 the store 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\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 16th March\, 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-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 END:VCALENDAR