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X-WR-CALDESC:Events for Rock n Road
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BEGIN:VEVENT
DTSTART;TZID=UTC:20241124T090000
DTEND;TZID=UTC:20241124T103000
DTSTAMP:20260612T124929
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:20260612T124929
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:20260612T124929
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:20260612T124929
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:20260612T124929
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:20260612T124929
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
BEGIN:VEVENT
DTSTART;TZID=UTC:20241110T090000
DTEND;TZID=UTC:20241110T103000
DTSTAMP:20260612T124929
CREATED:20241104T163147Z
LAST-MODIFIED:20241104T163147Z
UID:10000871-1731229200-1731234600@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 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 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 10th November\, 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-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:20241109T080000
DTEND;TZID=UTC:20241109T093000
DTSTAMP:20260612T124929
CREATED:20241104T172840Z
LAST-MODIFIED:20241104T172840Z
UID:10000873-1731139200-1731144600@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. We run for time not distance so we just get as far as we get at a nice chatty pace. The group is open to runners of abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store in Liberty Wharf or email the club at rocknroadrunnersclub@gmail.com.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone (preferably with What3Words app)\, nutrition & hydration and weather-appropriate clothing. \nIf you are interested in finding out more about\, or joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 9th November\, 8am \nRoute: Horsebox – Bonne Nuit – Les Platons – Egypt  (Out & Back) \nhttps://www.strava.com/routes/2923914039414214276 \nRoute Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure. \nHighlights: Stunning views across our North Coast \nToilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit \nPost-run recaffeination: Horsebox Cafe \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroad.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-horsebox-to-egypt-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241107T180000
DTEND;TZID=UTC:20241107T190000
DTSTAMP:20260612T124929
CREATED:20241104T173309Z
LAST-MODIFIED:20241104T173309Z
UID:10000874-1731002400-1731006000@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– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: \nA 35-minute session for all abilities\, incorporating a single set of 400m repeats with a maximum of 15 reps \nMain set \n8-15 x 400m repeats (at varying paces depending on ability.) \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: self selected static recovery between each rep (to be determined within each pace group) \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. \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-4/
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:20241103T090000
DTEND;TZID=UTC:20241103T103000
DTSTAMP:20260612T124929
CREATED:20241028T125358Z
LAST-MODIFIED:20241101T104246Z
UID:10000868-1730624400-1730629800@rocknroad.je
SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is either a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course or there is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. The 50 minute group is ideal for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. If you need to turn back sooner for any reason you are always welcome to.\n\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes and weather-appropriate clothing\, mobile phone (ideally with with What3Words app loaded)\, nutrition & hydration as required . We do not mark the route so if you are concerned about getting lost we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone in the group who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above please either drop by the Rock N Road Run Co shop in Liberty Wharf or email rocknroadrunnersclub@gmail.com. \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n  \n\n\nTHIS WEEK \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 3rd November September\, 0900 \nRoute: Fitness First – Harve des Pas – La Hougue Bid (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, mostly flat route along the front towards Harve des Pas along the seafront. \nToilet Situation: Public toilets available at West Park (La Frigate)\, by La Folie Pub\, Good Egg & Dicq Slip \nPost-run recaffeination: Open to suggestions (Rigatoni\, Coopers\, etc) \nIf you have any questions about the group runs\, would like to join Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at rocknroadrunnersclub@gmail.com. \n*Please note that all runners participate at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-road-run-fitness-first-la-hougue-bie-out-back-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241102T080000
DTEND;TZID=UTC:20241102T093000
DTSTAMP:20260612T124929
CREATED:20241028T141234Z
LAST-MODIFIED:20241028T141234Z
UID:10000869-1730534400-1730539800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather appropriate clothing\, charged mobile phone (preferably with with What3Words app downloaded)\, nutrition and hydration. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 2nd November\, 8am \nRoute: Goose Green – St Peters Valley – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3060522254412283132 \nRoute Description: A little bit of everything: gravel tracks\, paved road\, soft & muddy woodland trails and a whole lot of fun. \nHighlights: The woods in the Valley are a true oasis of calm whilst the aboreteum at Val de la Mar lays claim to some of the rarest trees in the world. The views across the reservoir are class too. \nToilet Situation: Public toilets by the Gunsite Cafe and there’s usually a random port-a-loo by the resevoir (use at your own risk!) \nPost-run recaffeination: Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our 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-group-trail-run-goose-to-val-de-la-mar-reservoir-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:20241031T180000
DTEND;TZID=UTC:20241031T190000
DTSTAMP:20260612T124929
CREATED:20241028T143809Z
LAST-MODIFIED:20241031T151854Z
UID:10000870-1730397600-1730401200@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals
DESCRIPTION:This is 60 minute coached session suitable for 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 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. \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– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: \nA 35-minute session for all abilities\, incorporating a single set of 400m repeats with and a maximum of 12 reps \n6-12 x 400m repeats (at varying paces depending on ability.) \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: 90 seconds static between each rep. \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-3/
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:20241027T090000
DTEND;TZID=UTC:20241027T103000
DTSTAMP:20260612T124929
CREATED:20241021T145054Z
LAST-MODIFIED:20241021T145113Z
UID:10000863-1730019600-1730025000@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\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\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\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\, 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 27th October 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: Little Gem Beach 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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241026T080000
DTEND;TZID=UTC:20241026T093000
DTSTAMP:20260612T124929
CREATED:20241021T145726Z
LAST-MODIFIED:20241021T145840Z
UID:10000864-1729929600-1729935000@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Ouaisne - Portelet (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. 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. You can email us at rocknroadrunnersclub@gmail.com or visit our friends in the Rock n Road Run Co shop in Liberty Wharf.\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’d like more information\, are interested in joining the run club or simply want to check out our funky website click here. \nHappy trails  \nTHIS WEEK \n \nWhere: Ouaisne Car Park\nhttps://goo.gl/maps/Av9NtQVrbGxtSHBS6 \nWhen: Saturday 26th October\, 8am \nRoute: Ouaisne Bay – Norimont – Portelet (Out & Back) \nhttps://www.strava.com/routes/2936262123416807038 \nRoute Description: A mix of sandy\, grassy and rocky singletrack trail taking into the commons and cliffpaths of the South West. Only one climb\, the stairs up to Portelet. \nHighlights: Stunning views over Ouaisne Bay from above the quarry and panoramic views of Portelet Bay. The stands of pinewood trees through Noirmont and Portelet are lovely too. \nToilet Situation: Ouaisne Car Park \nPost-run recaffeination: Kismet Cabana (Ouaisne) – yes\, it’s still open for a couple more weeks! \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 entirely at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-ouaisne-portelet-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:20241024T180000
DTEND;TZID=UTC:20241024T190000
DTSTAMP:20260612T124929
CREATED:20241021T150958Z
LAST-MODIFIED:20241021T150958Z
UID:10000865-1729792800-1729796400@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals
DESCRIPTION:This is 60 minute coached session suitable for 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 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. \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. \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– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: \nA 35-minute session for all abilities\, incorporating two sets of 400m repeats with 3 minutes rest between sets and a maximum of 12 reps\, \n1st set: 3-6 x 400m repeats at varying paces depending on ability. (17.5 mins) \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: 90 seconds static between each rep. \nRest between sets: 3 minutes static \n2nd set 3-6 x 400m repeats\, maintaining or slightly increasing the pace from the first set if possible. – (17.5 mins) \nCool-down:\nEasy jogging and walking for 5 minutes. \n\n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-2/
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:20241020T090000
DTEND;TZID=UTC:20241020T103000
DTSTAMP:20260612T124929
CREATED:20241014T205014Z
LAST-MODIFIED:20241014T205014Z
UID:10000860-1729414800-1729420200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: The Lookout - St Mary's Pub (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for more or less time if you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for more experienced runners who just want a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by the store 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 20th October\, 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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241019T080000
DTEND;TZID=UTC:20241019T093000
DTSTAMP:20260612T124929
CREATED:20241014T203828Z
LAST-MODIFIED:20241014T203828Z
UID:10000859-1729324800-1729330200@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 19th October\, 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. \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-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241017T180000
DTEND;TZID=UTC:20241017T190000
DTSTAMP:20260612T124929
CREATED:20241014T211338Z
LAST-MODIFIED:20241014T211338Z
UID:10000862-1729188000-1729191600@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: "Cooper Run Test"
DESCRIPTION:This is a 60 minute session focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by our fully-qualified run coaches Dan\, Rik and/or George. The 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not only will interval training help to 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 ability or goals. \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\, you don’t need to know what that all means\, although the coaches will be happy to explain if you’d like to find out) \nThese sessions are also individualised for each attendee as we often carry out 3k or 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. \nYour first interval session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like to join the club or find out more about it click here or get in touch at: rocknroadrunnersclub@gmail.com. \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides \n– Main Set: \n12 min Cooper Run Test \n– Cooldown \n\n12 min Cooper Run Test \nThe aim of this test is to run as far as you can in 12 minutes. This should be a near maximal effort by the end of the test – treat it like a race where you give it your all and finish all out with nothing left! Try to maintain a steady effort throughout i.e. try not to start out running too fast then having to slow down a lot throughout. \nThe results from this test will enable us to establish training paces for different intensity zones. These paces will be placed into a Google Sheet which we can share with you. You can use these paces\, along with other metrics (such as internal effort\, heart rate\, breathing rate\, etc) to ensure that you are running at the right effort for certain intensity zones (e.g. recovery\, easy\, tempo\, vo2\, etc). \nWith the results of this test we can also use normative tables to estimate your vo2max\, an important metric of your cardiovascular fitness\, so we can gauge progress with your training. \n  \n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-cooper-run-test/
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:20241013T090000
DTEND;TZID=UTC:20241013T103000
DTSTAMP:20260612T124929
CREATED:20240805T135900Z
LAST-MODIFIED:20241007T195513Z
UID:10000830-1728810000-1728815400@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\nUsually there is a choice of a 90 minute and a 50 minute group run group\, both on an ‘Out & Back’ course however\, as there are 2 amazing ‘races’ on in Jersey this Sunday\, Trees for Life ‘Run for The Trees’ at Val De La Mare (Info here)  and a Trail Monkey 10k\, this week our volunteers will combine and lead one 60 minute group (30 mins out/30 mins back). All abilities are very welcome and catered for (our tail runner will always stay at the back). 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 walker 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 walker/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 13th October\, 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: This week we’ll head up to the a’Maizin Adventure Park cafe to swap run stores with the off-roadies taking part in the Tree’s for Life “Run for the Trees’ race. \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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241012T080000
DTEND;TZID=UTC:20241012T093000
DTSTAMP:20260612T124929
CREATED:20240715T174908Z
LAST-MODIFIED:20241007T154520Z
UID:10000816-1728720000-1728725400@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 12th October\, 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-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:20241010T180000
DTEND;TZID=UTC:20241010T190000
DTSTAMP:20260612T124929
CREATED:20241007T200437Z
LAST-MODIFIED:20241007T200437Z
UID:10000858-1728583200-1728586800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: PLoS One Ascending Sprint Ladders
DESCRIPTION:This is a 60 minute session focused on building strength\, stamina\, power and speed through interval-based training. \nThe session is lead by our fully-qualified run coaches Dan\, Rik and/or George. The 60 minutes include a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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\, ability or goals. The coaches are on hand throughout to answer questions or help you tailor the session to suit your own ability. \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\, you don’t need to know what all these things mean!) \nThese sessions are also individualised for each attendee. We often carry out 3k and 5k time trials for regular attendees (or use a recent race result) to ascertain individual paces for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. Unsure? – 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 and then it’s always free. If you would like to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \nWorkout: PLoS One Ascending Sprint Ladders\nGoal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max \nWarm-Up:\n2-3 minutes easy jog\ndynamic stretching and running drills\n3-4 strides building in pace to 90% \nMain Set:\nYou’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio\, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.\n6 sets of\n15 sec sprint / 45 secs easy jog recovery (or fast walk)\n30 sec sprint / 90 secs easy jog recovery (or fast walk)\n45 sec sprint / 135 secs easy jog recovery (or fast walk)\nrepeat \nPacing Tips:\nAim to run the fast sections at around 90-95% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time\, so don’t hold back\, the idea is to elevate heart rate and spike blood lactate levels\, and also stress the musculoskeletal system. \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-plos-one-ascending-sprint-ladders/
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:20241006T090000
DTEND;TZID=UTC:20241006T100000
DTSTAMP:20260612T124929
CREATED:20240930T134450Z
LAST-MODIFIED:20241005T185941Z
UID:10000857-1728205200-1728208800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run "Special Marathon Day 60min Route": Long Beach - Queens Valley (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the quieter\, more picturesque streets\, roads\, lanes and byways of Jersey.\n\n\nAs its Jersey Marathon weekend\, and many of our wonderful runners and volunteers will be involved in the race\, this Sunday we’ll be leading just one group of up to 60 mins (30 mins out and back). As always\, ALL abilities are very welcome.\n\nThis run group will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. Feel free to run for more or less time than our volunteers if you’d prefer.\n\n\nWhether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \n\nFirst time joining the group? Just say hi to one of the volunteers when you turn up. (They’ll be the ones in yellow high viz tees) \n\nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email rocknroadrunnersclub@gmail.com \n\nWe’re looking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 6th October\, 0900 \nRoute: Long Beach – Queens Valley (Out & Back) \nhttps://www.strava.com/routes/3184500233376925270 \nRoute Details: Mostly green lanes and quiet country roads. A couple of hills throughout but these can absolutely be walked. \nToilet Situation: Public toilets available at Long Beach. \nPost-run recaffeination: The Ranch (Open to suggestions) \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroad.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-special-marathon-day-60min-route-long-beach-queens-valley-out-back/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241005T080000
DTEND;TZID=UTC:20241005T093000
DTSTAMP:20260612T124929
CREATED:20240930T132947Z
LAST-MODIFIED:20240930T133029Z
UID:10000856-1728115200-1728120600@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 with volunteers on hand to lead and tail\, but 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\, 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. New to the group? – Just say hi to one of the volunteers in a high viz tee when you turn up. \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 5th October\, 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 our group runs)\, or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroad.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-greve-sorel-out-back-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20241003T180000
DTEND;TZID=UTC:20241003T190000
DTSTAMP:20260612T124929
CREATED:20240923T143807Z
LAST-MODIFIED:20240930T135839Z
UID:10000855-1727978400-1727982000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Mona Fartlek
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan\, Rik and/or George and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not 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. The coaches are on hand throughout to answer questions or help you tailor the session to suit your own ability. \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\, you don’t need to know what all these things mean!) \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials for regular attendees (or use a recent race result) to ascertain paces for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. Unsure? – 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 to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \nWorkout: Mona Fartlek\nGoal: This session focuses on building speed endurance and improving your ability to recover while maintaining effort over time. \nWarm-Up:\n05-15 minutes easy jog\, dynamic stretching and running drills (high knees\, butt kicks\, etc.)\, strides. \nMain Set:\nYou’ll be alternating between hard efforts and recovery jogs with no stopping during the workout. The intensity should be controlled but hard on the fast intervals and an easy jog/fast walk during recovery.\n2 x 90 seconds fast\, 90 seconds easy jog recovery (or fast walk)\n4 x 60 seconds fast\, 60 seconds easy jog recovery (or fast walk)\n4 x 30 seconds fast\, 30 seconds easy jog recovery (or fast walk)\n4 x 15 seconds fast\, 15 seconds easy jog recovery (or fast walk) \nCooldown:\n05-10 minutes easy jog \nPacing Tips:\nAim to run the fast sections at around 75-90% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 20 minutes of continuous running\, so make sure to stay mentally focused and control your effort throughout. It’s a great way to push your limits while training your body to recover faster between hard efforts \nMore info on the science behind this workout here. \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals/
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:20240929T090000
DTEND;TZID=UTC:20240929T103000
DTSTAMP:20260612T124929
CREATED:20240923T094924Z
LAST-MODIFIED:20240923T094924Z
UID:10000854-1727600400-1727605800@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\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by 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  \nTHIS WEEK \n\n \n\n\nTHIS WEEK \nWhere: Green Goose Coffee Shop \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 29th September\, 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 & post-run at Green Goose \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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240928T080000
DTEND;TZID=UTC:20240928T093000
DTSTAMP:20260612T124929
CREATED:20240923T094416Z
LAST-MODIFIED:20240923T094447Z
UID:10000853-1727510400-1727515800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Ouaisne - Corbiere (Out & Back)
DESCRIPTION: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 are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n\n \n\nWhere: Ouaisne Car Park \nhttps://maps.app.goo.gl/VsgrPmPojEYndD2w7 \nWhen: Saturday 28th September\, 0800 \nRoute: Ouaisne – Beauport – Corbiere (Out & Back) \nhttps://www.strava.com/routes/2947146688759708434 \nRoute Description: A mix of woodland trails\, rocky singletrack cliffpaths\, steps and a teensy bit of road. \nHighlights: Look out for the woodland faires around Ouaisne Common\, stunning views of both bays on the headland between Ouaisne & Brelades and of course the majestic Corbiere Lighthouse \nToilet situation: Public toilets available at Ouaisne Car Park\, St Brelades Bay & Corbiere \nPost-run recaffeination: Kismet Cabana \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 us an email at info@rocknroad.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-ouaisne-corbiere-out-back-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240922T090000
DTEND;TZID=UTC:20240922T103000
DTSTAMP:20260612T124929
CREATED:20240916T143335Z
LAST-MODIFIED:20240916T143335Z
UID:10000850-1726995600-1727001000@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 picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by 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 22nd September\, 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 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-le-fregate-st-johns-village-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:20240921T080000
DTEND;TZID=UTC:20240921T093000
DTSTAMP:20260612T124929
CREATED:20240916T142723Z
LAST-MODIFIED:20240916T142723Z
UID:10000848-1726905600-1726911000@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. \nHappy trails  \n  \n\n\n\nTHIS WEEK \n \nWhere: Plemont (top carpark) \nhttps://maps.app.goo.gl/PJSBSr5R9NcYyf6U6 \nWhen: Saturday\, 0800\, 21st September \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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240919T180000
DTEND;TZID=UTC:20240919T190000
DTSTAMP:20260612T124929
CREATED:20240916T150259Z
LAST-MODIFIED:20240916T150259Z
UID:10000851-1726768800-1726772400@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Race Pace Alternations
DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis session is lead by fully-qualified run coaches Dan & Rik and entails a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of run technique\, biomechanics and efficiency. Not will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals. \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. \nThese sessions are also individualised for each attendee as we regularly carry out 3k and 5k time trials (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort and avoid overexerting and overtraining. \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 to join the club click here or email rocknroadrunnersclub@gmail.com for more info. \n  \nTHIS WEEKS SESSION \n– Warm Up: Easy jogging\, mobilisations\, drills \n– Strides: 4-6 x very short bursts of speed \n– Main Set: Race Pace Alternations \n2 sets of 3 x (3mins just above Goal Race Effort / 3 mins just below Goal Race Effort) with 2mins static recovery between sets \nIf you know what your goal race pace is\, run 5-10s per km faster or slower for these intervals \nIf you don’t know what your race pace is then run at 8/10 for the faster efforts and 6/10 for the slower efforts. You can discuss effort further with the coaches on the night \nRecovery between sets can be static or at a very slow jog \nThis session equates to 38mins of total work\n \n– Feel free to carry out your own cooldown. This won’t be included in the 60min session
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-race-pace-alternations-2/
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:20240915T090000
DTEND;TZID=UTC:20240915T103000
DTSTAMP:20260612T124929
CREATED:20240909T132427Z
LAST-MODIFIED:20240909T132427Z
UID:10000847-1726390800-1726396200@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\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by 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\nHIS WEEK \n \nWhere: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Sunday 15th Sept\, 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 or sign up 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-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
END:VCALENDAR