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X-WR-CALDESC:Events for Rock n Road
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BEGIN:VEVENT
DTSTART;TZID=UTC:20250216T090000
DTEND;TZID=UTC:20250216T103000
DTSTAMP:20260427T102659
CREATED:20250210T100757Z
LAST-MODIFIED:20250210T100757Z
UID:10000927-1739696400-1739701800@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 tops). 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: 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\n\n\n\nTHIS WEEKS SUNDAY GROUP RUN \nMeet At: Watersplash Car Park \nhttps://goo.gl/maps/uSWFLkHX2ktTMdaFA \nWhen: Sunday 16th February 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 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-splash-cafe-ouen-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:20250215T080000
DTEND;TZID=UTC:20250215T093000
DTSTAMP:20260427T102659
CREATED:20250427T161914Z
LAST-MODIFIED:20250427T161914Z
UID:10000972-1739606400-1739611800@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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250215T080000
DTEND;TZID=UTC:20250215T093000
DTSTAMP:20260427T102659
CREATED:20250210T100404Z
LAST-MODIFIED:20250210T100404Z
UID:10000926-1739606400-1739611800@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. \nHappy trails  \nTHIS WEEK \n \nWhere: Sands/Little Joe’s \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 15th February\, 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 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-sands-val-de-la-mar-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:20250213T180000
DTEND;TZID=UTC:20250213T190000
DTSTAMP:20260427T102659
CREATED:20250210T101038Z
LAST-MODIFIED:20250210T101038Z
UID:10000928-1739469600-1739473200@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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION – COACH: Dan Garrido & George Rice \n\nWarmup:\n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n5-6 x\n3 mins @ VO2\n2 mins @ EASY running for experienced runners / STATIC rest for newer attendees \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: 2 minutes active or static between each rep (depending of fitness level) \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-13/
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:20250209T090000
DTEND;TZID=UTC:20250209T103000
DTSTAMP:20260427T102659
CREATED:20250202T191000Z
LAST-MODIFIED:20250204T152404Z
UID:10000922-1739091600-1739097000@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 walker/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 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\n\n\n\nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 9th February\, 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: Vernda\, Corey 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/
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:20250209T090000
DTEND;TZID=UTC:20250209T100000
DTSTAMP:20260427T102659
CREATED:20250202T190626Z
LAST-MODIFIED:20250202T190626Z
UID:10000923-1739091600-1739095200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run 50min 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 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: 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\n  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 9th February 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 (newly opened) 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 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-50min-route-long-beach-queens-valley-out-back-5/
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:20250208T080000
DTEND;TZID=UTC:20250208T093000
DTSTAMP:20260427T102659
CREATED:20250202T191454Z
LAST-MODIFIED:20250202T191454Z
UID:10000924-1739001600-1739007000@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. \nHappy trails  \nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 8th February\, 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-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:20250206T180000
DTEND;TZID=UTC:20250206T190000
DTSTAMP:20260427T102659
CREATED:20250203T152052Z
LAST-MODIFIED:20250203T152459Z
UID:10000925-1738864800-1738868400@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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION – COACH: Dan Garrido \n\nWarmup:\n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n8-12 x\n90 secs @ VO2\n60 secs @ EASY running for experienced runners / STATIC rest for newer attendees \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: 60 seconds active or static between each rep (depending of fitness level) \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes \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-12/
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:20250202T090000
DTEND;TZID=UTC:20250202T103000
DTSTAMP:20260427T102659
CREATED:20250126T200514Z
LAST-MODIFIED:20250126T200514Z
UID:10000919-1738486800-1738492200@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 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\n\n\n\nTHIS WEEK \nWhere: Green Goose Car Park \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 2nd February\, 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-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:20250201T080000
DTEND;TZID=UTC:20250201T093000
DTSTAMP:20260427T102659
CREATED:20250629T124802Z
LAST-MODIFIED:20250629T124802Z
UID:10001009-1738396800-1738402200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. We run for time not distance so we just get as far as we get at a nice chatty pace. The group is open to runners of abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store in Liberty Wharf or email the club at info@rocknroadrunners.je\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone (preferably with What3Words app)\, nutrition & hydration and weather-appropriate clothing. \nIf you are interested in finding out more about\, or joining the club\, there is more info here\, you can email the club at info@rocknroadrunners.je or pop into the Rock n Road store in Liberty Wharf. \n  \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 5th July 8am \nRoute: Horsebox – Bonne Nuit – Les Platons – Egypt  (Out & Back) \nhttps://www.strava.com/routes/2923914039414214276 \nRoute Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure. \nHighlights: Stunning views across our North Coast \nToilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit \nPost-run recaffeination: Horsebox Cafe \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-horsebox-to-egypt-out-back-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:20250201T080000
DTEND;TZID=UTC:20250201T093000
DTSTAMP:20260427T102659
CREATED:20250126T201014Z
LAST-MODIFIED:20250126T201014Z
UID:10000920-1738396800-1738402200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. We run for time not distance so we just get as far as we get at a nice chatty pace. The group is open to runners of abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store in Liberty Wharf or email the club at info@rocknroadrunners.je\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone (preferably with What3Words app)\, nutrition & hydration and weather-appropriate clothing. \nIf you are interested in finding out more about\, or joining the club\, there is more info here.  \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 1st February 8am \nRoute: Horsebox – Bonne Nuit – Les Platons – Egypt  (Out & Back) \nhttps://www.strava.com/routes/2923914039414214276 \nRoute Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure. \nHighlights: Stunning views across our North Coast \nToilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit \nPost-run recaffeination: Horsebox Cafe \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-horsebox-to-egypt-out-back-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250130T180000
DTEND;TZID=UTC:20250130T190000
DTSTAMP:20260427T102659
CREATED:20250127T105919Z
LAST-MODIFIED:20250127T105919Z
UID:10000921-1738260000-1738263600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals - Benchmark test time!
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!) \nThis week we will be doing a benchmark test (more details below). This enables our coaches to help you personalise your future sessions and to ascertain your 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 interval session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION – COACH: Dan Garrido  \n\nTHE COOPER RUN TEST \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 art 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
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-benchmark-test-time/
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:20250126T090000
DTEND;TZID=UTC:20250126T103000
DTSTAMP:20260427T102659
CREATED:20250120T105614Z
LAST-MODIFIED:20250120T105614Z
UID:10000917-1737882000-1737887400@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 26th January\, 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-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:20250125T080000
DTEND;TZID=UTC:20250125T093000
DTSTAMP:20260427T102659
CREATED:20250120T105112Z
LAST-MODIFIED:20250120T105112Z
UID:10000916-1737792000-1737797400@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 25th January 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 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-goose-to-val-de-la-mar-reservoir-out-back-2/
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:20250123T180000
DTEND;TZID=UTC:20250123T190000
DTSTAMP:20260427T102659
CREATED:20250120T104532Z
LAST-MODIFIED:20250120T104532Z
UID:10000914-1737655200-1737658800@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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION – COACH: Dan Garrido & George Rice \n\nWarmup: \n2-3 mins EASY jogging \n15-20 mins dynamic stretching and drills \nMain set: \nAlternations: 4 x 6 min blocks – each block is alternating between 2 min slightly faster than Tempo pace (approximately 10k pace\, about a 7/10 effort) / 2 min slightly slower than Tempo pace\, with 2 min JOG/WALK recovery between each 6 min block \ni.e. \n2 min @ 8/10 \n2 min @ 6/10 \n2 min @ 8/10 \n2 min @ 3-5/10 \nRepeat x 4 \n*For those new to Intervals – 2 min FAST (approx 7/10 effort) alternating with 2 min EASY (approx 3-4/10 effort)  repeat x 12 \nSpeed: \n4 x 30 seconds at 1500m pace (controlled but fast\, around 90–95% effort) / 60 seconds static rest between reps.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-11/
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:20250119T090000
DTEND;TZID=UTC:20250119T103000
DTSTAMP:20260427T102659
CREATED:20250112T192123Z
LAST-MODIFIED:20250112T192123Z
UID:10000911-1737277200-1737282600@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 19th January\, 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 rocknroadrunnersclub@gmail.com\, 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-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:20250118T080000
DTEND;TZID=UTC:20250118T093000
DTSTAMP:20260427T102659
CREATED:20250113T154043Z
LAST-MODIFIED:20250113T160323Z
UID:10000913-1737187200-1737192600@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 rocknroadrunnersclub@gmail.com \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 18th January\, 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-2/
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:20250116T180000
DTEND;TZID=UTC:20250116T190000
DTSTAMP:20260427T102659
CREATED:20250112T193816Z
LAST-MODIFIED:20250113T153809Z
UID:10000912-1737050400-1737054000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals + Bonus "Intro to Intervals"
DESCRIPTION:This week\, as well as our usual intervals session our wonderful coaches are also hosting a separate “Intro To Intervals” session”. This is the perfect session for anyone keen to give intervals a go for the first time\, maybe nervous about joining a group or curious to find out more about what intervals actually are. \nOur weekly intervals sessions are 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 sessions are lead by 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 tests’ (or use a recent run 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. All subsequent sessions are £5 a week unless you are a member of the Rock n Road Runners run club (in which case they are always free). You can pay by cash or card on arrival and there is no need to pre-book. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION  \nWHERE: Meet us at the Freedom Tree or inside the rear entrance to the Raddison Hotel if the weather is bad. \nWhen: 6PM \nCOACHES: George Rice will lead the regular session. Dan Garrido will lead the “Intro to Intervals” session and explain everything to newcomers on arrival. \n\nWarm-up:\n3-5 mins EASY jogging\n15-20 mins dynamic stretching and drills \nMain set:\nAlternations: 5 x 5 min blocks – each block is alternating between 1 min slightly faster than Tempo pace (approximately 10k pace\, about a 7/10) / 1 min slightly slower than Tempo pace\, with 1 min JOG/WALK recovery between each 5 min block \nFor those coming for Intro To Intervals – 1 min FAST (approx 7/10 effort) alternating with 1 min SLOW (approx 3-4/10 effort) with a 1 min WALK recovery every 5 mins – repeat ….. \nSpeed:\n4 x 30 seconds at 1500m pace (controlled but fast\, around 90–95% effort) / 60 seconds static rest between reps.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-intro-to-intervals/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/4e6d556d-b2d9-4757-99d4-d704cba84771.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250112T090000
DTEND;TZID=UTC:20250112T103000
DTSTAMP:20260427T102659
CREATED:20250106T104007Z
LAST-MODIFIED:20250106T104007Z
UID:10000905-1736672400-1736677800@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: 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\n\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 12th January\, 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 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 rocknroadrunnersclub@gmail.com \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-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:20250111T080000
DTEND;TZID=UTC:20250111T093000
DTSTAMP:20260427T102659
CREATED:20250106T113246Z
LAST-MODIFIED:20250106T113246Z
UID:10000906-1736582400-1736587800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Queens Valley - St Cath's Woods (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\, there is more info here. \nHappy trails  \nTHIS WEEK \n\n\n\n \nWhere: Queens Valley (top car park nearest Ransoms) \nhttps://maps.app.goo.gl/X9dQo4PWXFnqKBid7 \nWhen: Saturday 11th January\, 0800 \nRoute: Queens Valley – Royal Pub – St Catherine’s Woods (Out & Back) \nhttps://www.strava.com/routes/3092513618593273724 \nRoute Description: A blend of rolling gravel footpaths\, some country lanes and muddy/rocky forest trails. We follow the strava route and simply turn around after 45 minutes\, regardless of how far we’ve gone. All abilities welcome – we run for time not distance. \nHighlights: Queens Valley is super pretty and you’ll probably discover some new country lanes but the highlight has to be running the forest trails through the stunning St Caths Woods. \nToilet situation: Few and far between on this route unfortunately\, so we’d advise going before you leave home. \nPost-run coffee and breakfast: Ransoms Tearoom \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/rock-n-road-runners-group-trail-run-queens-valley-st-caths-woods-out-back-5/
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:20250109T180000
DTEND;TZID=UTC:20250109T190000
DTSTAMP:20260427T102659
CREATED:20250106T140449Z
LAST-MODIFIED:20250106T140449Z
UID:10000909-1736445600-1736449200@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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \n\nTHIS WEEKS SESSION – COACH: George Rice \n\nWarm-up:\n• 05-10 minutes easy running.\n• Dynamic stretches and drills (e.g. high knees\, A-skips\, strides). \nMain set:\n• 4 x 6 minutes at tempo/threshold pace (comfortably hard\, around 80–85% effort).\n• 90 seconds jog recovery between efforts. \nSpeed:\n• 4 x 30 seconds at 1500m pace (controlled but fast\, around 90–95% effort).\n• 90 seconds walking or slow jogging recovery between reps. \nCool-down:\n• 5-10 minutes easy jogging. \nNotes for the group:\n• Tempo pace should feel sustainable – tough but manageable. You should feel like you could do one/ two more reps at the end.\n• Focus on good form during the 1500m pace efforts to finish the session feeling sharp but not overly fatigued.\n• We will include a benchmark run session in the next couple of weeks to measure you progress and refine your pacing so watch this space.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-10/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/4e6d556d-b2d9-4757-99d4-d704cba84771.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250105T090000
DTEND;TZID=UTC:20250105T103000
DTSTAMP:20260427T102659
CREATED:20241230T164047Z
LAST-MODIFIED:20241231T104410Z
UID:10000904-1736067600-1736073000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Grand Vaux - Trinity - Les Platons (Out & Back)
DESCRIPTION:NEW YEAR – NEW ROUTE – What better way to start 2025?!\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\nThere are 2 lovely groups to choose from\, both starting at the same time\, same place.\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 are supported by a group leader and tail runner so no one will ever be left behind. The aim is always for a social\, 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\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 store in Liberty Wharf or email the club – 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\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: Caesarean Tennis Club \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 5th January 0900 \nRoute: Grand Vaux – Trinity – Les Platons (Out & Back). We run for time not distance so just get as far as we get. \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A spanking new route to kick off 2025!. Where else can you run from city to coast? Starting at Caesarean Tennis Club in Grand Vaux\, the route heads north through the leafy interior of Jersey\, finishing at Les Platons to look out on the English Channel below. Think Durrell Challenge but without the bits that suck! \nRoute Highlights: The back roads and unexplored roads of St Helier and Trinity\, finishing at the highest point of Jersey before a long\, smooth downhill to finish. \nToilet Situation: Toilets available pre & post run at the tennis club \nPost-run recaffeination: Brunch by “Bella’s at the Caesarean” \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 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-caesarean-tennis-club-les-platons-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:20250104T080000
DTEND;TZID=UTC:20250104T093000
DTSTAMP:20260427T102659
CREATED:20241230T114136Z
LAST-MODIFIED:20241230T114136Z
UID:10000900-1735977600-1735983000@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 4th January 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-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:20250102T180000
DTEND;TZID=UTC:20250102T190000
DTSTAMP:20260427T102659
CREATED:20241230T145810Z
LAST-MODIFIED:20241230T145810Z
UID:10000903-1735840800-1735844400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:Get 2025 started right with Rock n Road Runners Thursday intervals! \nThis 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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \nTHIS WEEKS SESSION – COACH: Dan Garrido \n\n\nWarm Up \n20 min dynamic warmup including drills and mobility \nMain Set \n5 x\n1min @ vo2 (approx 3-5k pace\, or 7-8/10 effort\n3min @ tempo (approx 10k-10 mile pace\, or 6-7/10 effort)\n1min @ vo2\n(5 min total per set)\n2 min walk/jog recovery between each set \nthen\n4 x\n30 sec @ speed form (approximately best mile pace\, or 8-9/10)\n1 min static rest \nWe start to introduce some more threshold work in this block whilst maintaining some higher end speed – with a hard start and hard finish to each set\, we are forcing some top end threshold heart rate at tempo speed\, developing fatigue resistance and lactate tolerance. \nFirst time?  \nOur coaches are always on hand to help and answer any questions you might have to make sure you get the best out of each session – whatever stage you’re at with your running. If it’s your first interval session just introduce yourself to the coach and they’ll make sure you’re taken care of.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-9/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/IMG_1143-scaled.jpeg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241229T090000
DTEND;TZID=UTC:20241229T103000
DTSTAMP:20260427T102659
CREATED:20241223T151841Z
LAST-MODIFIED:20241223T152035Z
UID:10000899-1735462800-1735468200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email the club – 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\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: St Brelades Parish Hall \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 29th December 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nPost-run recaffeination: The all new and improved Harbour Gallery Cafe \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at 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-st-aubins-to-st-marys-church-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:20241228T080000
DTEND;TZID=UTC:20241228T093000
DTSTAMP:20260427T102659
CREATED:20241223T150437Z
LAST-MODIFIED:20241223T150627Z
UID:10000898-1735372800-1735378200@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 28th December\, 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 recaffeination: Colleens \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 is a lovely little New Year discount available now!). If you’d 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 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-greve-sorel-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:20241226T100000
DTEND;TZID=UTC:20241226T120000
DTSTAMP:20260427T102659
CREATED:20241223T144252Z
LAST-MODIFIED:20241223T144252Z
UID:10000896-1735207200-1735214400@rocknroad.je
SUMMARY:Boxing Day Fun Run
DESCRIPTION:Fancy a Boxing Day Fancy Dress 10K? \nAs our run coaches have been so good all year we’ve given them Boxing Day off! \n\nThis means there’s no RNRR intervals this week..BUT do not despair\, you can still lace up your brand new run shoes\, put on your finest christmasy jumper and burn some excess calories at the JSAC FANCY DRESS BOXING DAY 10km  \n\nDetails of the Jersey Spartan Athletic Club Boxing Day 10k\n\n Start: 10am on Boxing Day (check in from 9.30am) for a fun fancy dress 10km around St Clements.\n\n\n FREE for JSAC members\, £5 for non-members\n\n\n There will be hot drinks & mince pies\, kindly donated by @morrisonsci for refueling after the race at the JSAC clubhouse\n\n\n Full details and sign up here: https://jsac.myclubhouse.co.uk/Events/Calendar/View?id=102
URL:https://rocknroad.je/event/boxing-day-fun-run/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/470481160_1116729563787706_2125022480969203337_n.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241222T090000
DTEND;TZID=UTC:20241222T103000
DTSTAMP:20260427T102659
CREATED:20241216T145359Z
LAST-MODIFIED:20241216T150923Z
UID:10000894-1734858000-1734863400@rocknroad.je
SUMMARY:Rock n Road Runners "Santas Sunday Road Run": The Lookout - St Mary's Pub (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThis week we’d love you to dig out those Santa hats and sparkly jumpers for the last Sunday RNRR run before Christmas!\n\nThere are 2 groups to choose from…\n\nOne group run for  90 minutes on an ‘Out & Back’ (45mins out/45mins back) course. The other group run for 50 minutes\,  (25 mins out/25 mins back) on the same route. The shorter route is ideal for those who have either just started running and are looking at going further (such as Couch to 5k graduates) – or for more experienced runners who just want a shorter session in their Christmas jumper!.\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\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by the store 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\n  \n\n\n\nTHIS WEEK \n \nWhere: The Lookout Cafe  (parking at Layby 5\, Avenue) \nhttps://maps.app.goo.gl/ZPPVEvxFmepfVRyDA \nWhen: Sunday 22nd December\, 9am \nRoute: Lookout Cafe – Waterworks Valley – St Mary’s Pub (Out & Back) \nhttps://www.strava.com/routes/3146495217038617818 \nRoute Details: This beautiful little route climbs gently through the peaceful Waterworks Valley. Only one major climb and the rest is quiet country lanes. Downhill finish! We follow the strava route and simply turn around at ‘half time’\, regardless of how far we’ve got. \nRoute Highlights: Waterworks Valley is very serene and absolutely beautiful and the back lanes around St Lawrence and St Mary’s are picturesque. \nToilet Situation: Public toilets available by The Lookout Cafe & Old Station Cafe \nPost-run coffee &/or breakfast: The Lookout Cafe (https://thelookoutjersey.com) \n\n\n\nIf you would more information about the Rock n Road Runners run club or would like to join the club click here. or if you’d like to be added to their Facebook group to stay up to date with all things run related click here. \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-the-lookout-st-marys-pub-out-back-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:20241221T080000
DTEND;TZID=UTC:20241221T093000
DTSTAMP:20260427T102659
CREATED:20241216T145025Z
LAST-MODIFIED:20241216T151224Z
UID:10000893-1734768000-1734773400@rocknroad.je
SUMMARY:Rock n Road Runners "Santa's Jolly Trail Run": St Johns - Les Mouriers Valley - Devils Hole (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for more or less time if you need to. The group is open to runners of all abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details.\n\nThis week we’d love you to dig out your Santa hat and sparkly jumper for the last RNRR trail run before Christmas.\n\nWe also ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing.\n\n\n\n\n\n\nIf you are unsure about any of the above or want more information you can either drop by the store in Liberty Wharf or email the club – 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\nHappy trails \n\n\nTHIS WEEKS ROUTE \n\n\n\n \nWhere to meet: St Johns Recreation Ground carpark \nhttps://maps.app.goo.gl/X9dQo4PWXFnqKBid7 \nWhen: Saturday 21st December\, 0800 \nRoute: St Johns – Route Du Nord – North Coast Trails – Sorel – Les Mouriers Valley – Devils Hole. Just as far as you get in! (Out & Back) \nhttps://www.strava.com/routes/3092513618593273724 \nRoute Description: Explore Jersey’s newest trails on the north coast via country lanes and a devilish turnaround point. This is a well trodden mix of gravel\, road and off road running which should have a little bit for everyone plus some spectacular views \nHighlights: The wild north coast cuts out the climb of Bonne Nuit to put you straight in the action\, following the paths round to Sorel and Devil’s Hole. Dont \nToilet situation: St Johns Rec at the start/finish. \nPost-run coffee and breakfast: Brunch by Sam’s Hog Roast (St Johns Rec) \nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at rocknroadrunnersclub@gmail.com. FB Link here \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities completely at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-st-johns-les-mouriers-valley-devils-hole-out-back-2/
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:20241219T180000
DTEND;TZID=UTC:20241219T190000
DTSTAMP:20260427T102659
CREATED:20241216T144355Z
LAST-MODIFIED:20241216T150157Z
UID:10000892-1734631200-1734634800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday "12 Days of Xmas" Intervals Special!
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. You’ll find specific details of this weeks session at the bottom. \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. If you would like more information or are keen to join the club click here or email rocknroadrunnersclub@gmail.com. \nTHIS WEEKS “XMAS SPECIAL” SESSION – COACH: Dan Garrido \n12 days of Xmas pyramid….ho ho ho \n1(0) secs on @ 100% effort\n2(0) secs on @ 95% effort\n3(0) secs on @ 90% effort\netc\netc.\n12(0) secs on @ tempo pace\n.\n.\n.\n3(0) secs on @ 90% effort\n2(0) secs on @ 95% effort\n1(0) secs on @ 100% effort \nStarting at 10 secs of near maximal effort\, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo\, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.\n30 secs recovery between each effort \n35 mins total effort \nIntended adaptation : Caloric deficit to enable increased mince pie absorption. *Free mince pies will be on offer – for those who run hard enough! 😉
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-hill-repeats-2/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/IMG_1250-1.jpeg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
END:VCALENDAR