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DTSTART;TZID=UTC:20250118T080000
DTEND;TZID=UTC:20250118T093000
DTSTAMP:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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:20260612T160813
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
BEGIN:VEVENT
DTSTART;TZID=UTC:20241215T090000
DTEND;TZID=UTC:20241215T103000
DTSTAMP:20260612T160814
CREATED:20241209T155737Z
LAST-MODIFIED:20241209T155737Z
UID:10000890-1734253200-1734258600@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 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 WEEKS SUNDAY GROUP RUN \nMeet At: Watersplash Car Park \nhttps://goo.gl/maps/uSWFLkHX2ktTMdaFA \nWhen: Sunday 15th December 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 or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroad.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-splash-cafe-ouen-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:20241214T080000
DTEND;TZID=UTC:20241214T093000
DTSTAMP:20260612T160814
CREATED:20241209T154933Z
LAST-MODIFIED:20241209T155258Z
UID:10000889-1734163200-1734168600@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Plemont - Grosnez - Greve (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you’re interested in joining the club or would like to find out more about what we get up to\, check out the run club website here. Or email the club at rocknroadrunnersclub@gmail.com. \nHappy trails  \n\n\n  \n\n\n\nTHIS WEEK \n \nWhere: Plemont (top carpark) \nhttps://maps.app.goo.gl/PJSBSr5R9NcYyf6U6 \nWhen: Saturday\, 0800\, 14th December \nRoute: Plemont – Grosnez – Greve (Out & Back) \nhttps://www.strava.com/routes/3092520974186557808 \nRoute Description: Mostly rocky singletrack and some tarmac roads. Fairly undulating between Plemont & Greve. Be vigilant to traffic on the main road. \nHighlights: Stunning scenes over Plemont beach and the surrounding cliffpaths are quiet and beautiful. Section between Plemont & Grosnez is nice and flowy. Vews of the wicker Puffins too! \nToilet situation: Public toilets at Plemont (by cafe) & Greve de L’ecq (on the seafront) \nPost-run recaffeination: Plemont Beach Cafe \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-plemont-grosnez-greve-out-back-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:20241212T180000
DTEND;TZID=UTC:20241212T190000
DTSTAMP:20260612T160814
CREATED:20241209T154315Z
LAST-MODIFIED:20241209T154315Z
UID:10000888-1734026400-1734030000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals - HILL REPEATS
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. \nTHIS WEEKS SESSION – COACH: George Rice  \n*This week’s session will be held at Westmount – we will meet at Freedom Tree at 6pm and jog over to the playground as a warmup – feel free to meet us there* \n*As we will run next to an open road please wear something high-viz if possible. A headtorch is also advisable. \nDrills and mobility – 15 mins \nActivation set\n4 x 10-15sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set – 30-35 mins\nAccumulate as many hill reps as possible in the allotted time.\n3 mins hill effort (to the whistle) / jog back down recovery. \nEach rep is to be carried out at the same relative intensity as previous week’s vo2 intervals over the 800m distance. (ask the coach if you are unsure) Everyone will be working to the same time domain (3 minutes) and everyone will have the same recovery\, you all go together as a group\, so everyone should aim to get back down to the bottom at the same time.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate\, but effort should be equated – approx 7-8/10\, heart rate reaching 85-92% of max\nGauge consistency by aiming to reach the same point on the hill with each rep. \n\n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-hill-repeats/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241208T090000
DTEND;TZID=UTC:20241208T103000
DTSTAMP:20260612T160814
CREATED:20241202T133403Z
LAST-MODIFIED:20241202T133403Z
UID:10000886-1733648400-1733653800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Le Fregate - St Aubins (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\n\nThis week we will also be welcoming a 3rd group – the partcicipants of the amazing “Mum’s to 5KM” programme\, who are joining us to complete the final run of their 12-week programme. Feel free to join them as they take on their first ever 5K run and celebrate the completion of their programme.\n\n\nAll 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 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\, 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 familiarising yourself with the 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\n\n\n\n\n\nTHIS WEEK \nWhere: La Fregate Cafe \nhttps://goo.gl/maps/KPphf5kHGkShGcLj7 \nWhen: Sunday 8th December\, 9am \nRoute: La Fregate – At Aubins (Out & Back) \n  \nRoute Details: Keeping things simple this week and the 5k option nice and flat and away from traffic! No Strava map needed – surely it’s impossible to get lost on this route – right!? \nHighlights: The beauty of this route is its simplicity\, lack of traffic and end to end sea views. \nToilet Situation: Public toilets available at West Park and at regular intervals along the route. \nPost-run re-caffeination: The Yard (a firm favourite). Join us for a brew or some brekkie as we help the “Mum to 5k” graduates celebrate their success. \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-aubins-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:20241207T080000
DTEND;TZID=UTC:20241207T093000
DTSTAMP:20260612T160814
CREATED:20250224T114601Z
LAST-MODIFIED:20250224T114601Z
UID:10000934-1733558400-1733563800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here. \nHappy trails  \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 7th December\, 8am \nRoute: Durrell – Bouley Bay – Les Platons \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at 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-durrell-bonne-nuit-les-platons-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:20241207T080000
DTEND;TZID=UTC:20241207T093000
DTSTAMP:20260612T160814
CREATED:20241202T134322Z
LAST-MODIFIED:20241202T134813Z
UID:10000887-1733558400-1733563800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here. \nHappy trails  \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 7th December\, 8am \nRoute: Durrell – Bouley Bay – Les Platons \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at 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-durrell-bonne-nuit-les-platons-out-back/
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:20241205T180000
DTEND;TZID=UTC:20241205T190000
DTSTAMP:20260612T160814
CREATED:20241202T124457Z
LAST-MODIFIED:20241202T124457Z
UID:10000884-1733421600-1733425200@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. \nTHIS WEEKS SESSION – COACH: Dan Garrido \n\n\nSession Focus: Improving speed and endurance through VO2 max intervals and fast\, controlled efforts. \nSession Breakdown\nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches and drills \nMain Session\nPart 1: 800m Repeats at VO2 Max (30 minutes) \n– Goal: Run hard but sustainable intervals (6 -7 out of 10 effort) at a pace close to your 3k-5k race pace.\n– Structure: Complete as many 800m reps as you can fit into 30 minutes – you should be able to complete the same amount of reps as you did last week. Rest is static\, and is to be dictated by your perception of recovery – if breath is under control\, heart rate feels like it’s dropped\, and you’ve been able to effectively bring down the discomfort from blood lactate accumulation\, then set off again – this will change over the course of the session so recoveries don’t have to be consistent time domains\, but the rep time should be. \n*** This session is to be run “blind” – you can still have your smart watch to record the session\, but we want you to go by feel in pacing each rep\, and also defining the length of your recovery. Hit your lap button at the start and end of each rep\, but don’t rely on your timer to dictate the time domains *** \nTips:\n– Pace yourself: Start conservatively to maintain consistency across all reps.\n– Run with form: Keep your arms driving\, your core engaged\, and stay relaxed as you push the pace.\n– Effort-based approach: Focus on what feels fast and controlled ‘for you’\, regardless of others’ speeds. \nPart 2: 4 × 30-Second Fast Efforts (6 minutes) \n– Goal: Controlled speed. \n– Structure: 30 seconds hard running at speed form (approx 9/10 effort\, or best mile pace) followed by 60 seconds rest. Repeat for 6 minutes (4 reps). \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover. \nWhy This Session Works \n– The 800m intervals help build aerobic capacity and push your body to adapt to higher-intensity running.\n– The 30-second efforts improve your ability to sustain speed under fatigue and finish strong during races. 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-8/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241201T090000
DTEND;TZID=UTC:20241201T100000
DTSTAMP:20260612T160814
CREATED:20241125T154228Z
LAST-MODIFIED:20241125T155140Z
UID:10000883-1733043600-1733047200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Goose Green - Hamptonne (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\n\nAs the Durrell dash and the autumn trail series are both being held this Sunday\, we will only have one supported group run this week which will be a maximum of 60mins on an ‘Out & Back’ (30mins out / 30mins back). All abilities are very welcome and feel free to run for more or less time if you prefer.\n\nOur run group is fully supported with a dedicated group leader and a 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 varies from person to person so please run at a pace you are comfortable with. \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. \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. \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 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\n\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 \nMeet Where: Green Goose Coffee Shop \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 1st December 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: Available at Gunsite opposite the cafe. \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 our RNRR 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-goose-green-hamptonne-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:20241130T080000
DTEND;TZID=UTC:20241130T093000
DTSTAMP:20260612T160814
CREATED:20241125T112625Z
LAST-MODIFIED:20241125T154913Z
UID:10000882-1732953600-1732959000@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Goose Green - Waterworks Valley (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time you like. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store or email us at:  rocknroadrunnersclub@gmail.com\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather-appropriate clothing\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration. \nIf you are interested in finding out more about our run club or are keen to become a member\, there is more info here. \n\n\n\n\nTHIS WEEK \n \nWhere: Goose Green Car Park \nhttps://goo.gl/maps/mN8t1eWAeCHVYkdr6 \nWhen: Saturday 30th November 0800 \nRoute: Goose Green Car Park – St Peters Valley – St Lawrence Church – Waterworks (Out & Back) \nhttps://www.strava.com/routes/2954769531745752036 \nRoute Description: Mix of light gravel and paved footpaths\, muddy trails and quiet paved roads. \nHighlights: Lots of quiet\, beautiful woodland\, off-the-beaten-track trails and the chance to run between two of Jersey’s best valleys \nToilet situation: Public toilets available by Gunsite Cafe \nPost-run recaffeination: The Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our RNR Facebook or Whatsapp groups\, drop us an email at 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-saturday-trail-run-goose-green-waterworks-valley-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:20241128T180000
DTEND;TZID=UTC:20241128T190000
DTSTAMP:20260612T160814
CREATED:20241125T111900Z
LAST-MODIFIED:20241125T111900Z
UID:10000881-1732816800-1732820400@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. \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\nSession Focus: Improving speed and endurance through VO2 max intervals and fast\, controlled efforts. \nSession Breakdown \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \nMain Session \nPart 1: 4 × 30-Second Fast Efforts (6 minutes) \n– Goal: Controlled speed. \n– Structure: 30 seconds hard running at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest. Repeat for 6 minutes (4 reps). \nPart 2: 800m Repeats at VO2 Max (30 minutes) \n– Goal: Run hard but sustainable intervals (6 -7 out of 10 effort) at a pace close to your 3k-5k race pace.\n– Structure: Complete as many 800m reps as you can fit into 30 minutes – you should be able to complete at least one more rep than you did last week\n– Recovery: Take 90 seconds of static rest between each interval. \nTips:\n– Pace yourself: Start conservatively to maintain consistency across all reps.\n– Focus on effort: everyone should aim for their personal VO2 max pace.\n– Run with good form: Keep your arms driving\, your core engaged\, and stay relaxed as you push the pace.\n– Effort-based approach: Focus on what feels fast and controlled ‘for you’\, regardless of others’ speeds. \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover. \nWhy This Session Works \n– The 30-second efforts will fire up the central nervous system\, spike heart rate and create some lactate build up to induce fatigue prior to starting the VO2 efforts\n– The 800m intervals help build aerobic capacity and push your body to adapt to higher-intensity running.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-7/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241124T090000
DTEND;TZID=UTC:20241124T103000
DTSTAMP:20260612T160814
CREATED:20241118T145101Z
LAST-MODIFIED:20241118T145101Z
UID:10000880-1732438800-1732444200@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 \n \nWhere: La Fregate Cafe \nhttps://goo.gl/maps/KPphf5kHGkShGcLj7 \nWhen: Sunday 24th November\, 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 main 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-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:20241123T080000
DTEND;TZID=UTC:20241123T093000
DTSTAMP:20260612T160814
CREATED:20241118T142240Z
LAST-MODIFIED:20241118T144459Z
UID:10000879-1732348800-1732354200@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 23rd November\, 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 \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-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:20241121T180000
DTEND;TZID=UTC:20241121T190000
DTSTAMP:20260612T160814
CREATED:20241118T134624Z
LAST-MODIFIED:20241118T134639Z
UID:10000878-1732212000-1732215600@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. \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: George Ric \n\n\nSession Focus: Improving speed and endurance through VO2 max intervals and fast\, controlled efforts. \nSession Breakdown \nWarm-Up\n-Easy running: 5-8 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches\n-Strides: 3 x 20 seconds at ~80% effort with walk/ v slow jog back recovery \n— \nMain Session \nPart 1: 800m Repeats at VO2 Max (25 minutes) \n– Goal: Run hard but sustainable intervals (6 -7 out of 10 effort) at a pace close to your 3k-5k race pace.\n– Structure: Complete as many 800m reps as you can fit into 25 minutes.\n– Recovery: Take 90 seconds of standing between each interval. \nTips:\n– Pace yourself: Start conservatively to maintain consistency across all reps.\n– Focus on effort: everyone should aim for their personal VO2 max pace.\n—\nPart 2: 30-Second Fast Efforts (10 minutes) \n– Goal: Controlled speed. \n– Structure: 30 seconds hard running (~8-9 effort) followed by 90 seconds rest. Repeat for 10 minutes (about 6 reps). \nTips:\n– Run with form: Keep your arms driving\, your core engaged\, and stay relaxed as you push the pace.\n– Effort-based approach: Focus on what feels fast and controlled ‘for you’\, regardless of others’ speeds. \n— \nCool-Down (10 minutes)\nJog: 5-8 minutes of easy running to let the body recover. \n— \nWhy This Session Works\n– The 800m intervals help build aerobic capacity and push your body to adapt to higher-intensity running.\n– The 30-second efforts improve your ability to sustain speed and finish strong during races.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-6/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241117T090000
DTEND;TZID=UTC:20241117T103000
DTSTAMP:20260612T160814
CREATED:20241111T124230Z
LAST-MODIFIED:20241111T124230Z
UID:10000877-1731834000-1731839400@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 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\nTHIS WEEK \nMeet Where: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs! \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Sunday 17th November\, 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 drop us an email at rocknroadrunnersclub@gmail.com\, check out the run club website here or 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-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:20241116T080000
DTEND;TZID=UTC:20241116T093000
DTSTAMP:20260612T160814
CREATED:20241111T123434Z
LAST-MODIFIED:20241111T123434Z
UID:10000876-1731744000-1731749400@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: St Aubin - 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 feel free to run for any length of time you like. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store or email us at:  rocknroadrunnersclub@gmail.com\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather-appropriate clothing\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration. \nIf you are interested in finding out more about our run club or are keen to become a member\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 16th November\, 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 majorly steep 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\, midway at the Elephant Park & Corbiere \nPost-run recaffeination: Little Gem Beach Cafe \nIf you would like to become a member of the Rock n Road Runners run club\, and get all the member benefits\, 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-aubin-corbiere-via-railway-walk-la-moye-out-back/
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:20241114T180000
DTEND;TZID=UTC:20241114T190000
DTSTAMP:20260612T160814
CREATED:20241111T122232Z
LAST-MODIFIED:20241111T122232Z
UID:10000875-1731607200-1731610800@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. \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*This week’s session will be held at Westmount – we will meet at Freedom Tree at 6pm and jog over to the playground as a warmup – feel free to meet us there* \n\n\n– Warm Up\, Drills and Mobility – 15-20 mins \nMain set – 30-35 mins\nAccumulate as many hill reps as possible in the allotted time.\nEach rep is to be carried out for the same time domain and relative intensity as previous week’s vo2 intervals over the 400m distance I.e. if your 400m takes 2 mins\, your hill rep should also take 2 mins.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate\, but effort should be equated – approx 7-8/10\, heart rate reaching 85-92% of max\nRecovery time domain is self defined\, you can run\, jog or walk down the hill van to the start\, and go again whenever you’re ready and feel your breath rate and heart rate has dropped sufficiently to allow for a consistent effort on each rep.\nGauge consistency by aiming to reach the same point on the hill with each rep.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-5/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
END:VCALENDAR