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BEGIN:VEVENT
DTSTART;TZID=UTC:20240929T090000
DTEND;TZID=UTC:20240929T103000
DTSTAMP:20260612T093231
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:20260612T093231
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:20260612T093231
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:20260612T093231
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:20260612T093231
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:20260612T093231
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
BEGIN:VEVENT
DTSTART;TZID=UTC:20240914T080000
DTEND;TZID=UTC:20240914T093000
DTSTAMP:20260612T093231
CREATED:20240909T132236Z
LAST-MODIFIED:20240909T132236Z
UID:10000846-1726300800-1726306200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 14th Sept\, 8am \nRoute: Durrell – Bouley Bay – Les Platons – Bonne Nuit \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@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-durrell-bonne-nuit-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:20240912T180000
DTEND;TZID=UTC:20240912T190000
DTSTAMP:20260612T093231
CREATED:20231120T162031Z
LAST-MODIFIED:20240909T133522Z
UID:10000414-1726164000-1726167600@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Vo2max Hill Repeats
DESCRIPTION:We will still meet at the Freedom Tree but will jog over to Westmount to complete the hill session.  \n  \nThis 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 \n– Main Set: Vo2max Hill Reps w/ hill sprints to finish \n10-12 x 60s @Vo2 effort w/ jog back recovery \n4-6 x 10s Hill Sprints w/ jog back recovery \n– Cooldown \n\n\n\nVo2Max Intensity Guide\n\nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k\n\n\nHill Sprint intensity guide \nRPE: 10\nEffort: Very Hard/Fast but relaxed\nBreathing: Short and rapid\nTalk test: Probably no words\nHeart Rate: Z5
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-vo2max-hill-repeats/
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:20240908T090000
DTEND;TZID=UTC:20240908T103000
DTSTAMP:20260612T093231
CREATED:20240902T164659Z
LAST-MODIFIED:20240902T164659Z
UID:10000844-1725786000-1725791400@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 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 seeking a shorter session.\n\nBoth sessions will be 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. 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\, 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 \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 8th September\, 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 at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grainville-playing-fields-archirondel-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:20240907T080000
DTEND;TZID=UTC:20240907T093000
DTSTAMP:20260612T093231
CREATED:20240902T164040Z
LAST-MODIFIED:20240902T164040Z
UID:10000843-1725696000-1725701400@rocknroad.je
SUMMARY:Rock n Road Runners Saturday Trail Run: Goose Green - Waterworks Valley (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but 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: Goose Green Car Park \nhttps://goo.gl/maps/mN8t1eWAeCHVYkdr6 \nWhen: Saturday 7th September\, 0800 \nRoute: Goose Green Car Park – St Peters Valley – St Lawrence Church – Waterworks (Out & Back) \nhttps://www.strava.com/routes/2954769531745752036 \nRoute Description: Mix of light gravel and paved footpaths\, muddy trails and quiet paved roads. \nHighlights: Lots of quiet\, beautiful woodland\, off-the-beaten-track trails and the chance to run between two of Jersey’s best valleys \nToilet situation: Public toilets available by Gunstie Cafe \nPost-run recaffeination: TBC – sadly Green Goose Cafe has now closed down!. \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-goose-green-waterworks-valley-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:20240905T180000
DTEND;TZID=UTC:20240905T190000
DTSTAMP:20260612T093231
CREATED:20240902T165900Z
LAST-MODIFIED:20240902T170340Z
UID:10000845-1725559200-1725562800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: 30min Progressive Cutdown
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: 30min Progressive Cutdown \n30min run with an increase in intensity every 5mins \nStart out at an Easy Effort then cutdown to Marathon Effort/Half Marathon Effort/10k Effort/5k Effort and last 5 mins pick any intensity you like \nThe coach will blow the whistle to demarcate when the intensity will change \nThe aim of the session is to learn what different paces feel like relative to each other and to learn how to pace. If you run too hard at the start\, you won’t be able to pick up the pace later in the session. So intensity control is key! \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-30min-progressive-cutdown-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:20240901T090000
DTEND;TZID=UTC:20240901T103000
DTSTAMP:20260612T093231
CREATED:20240827T084808Z
LAST-MODIFIED:20240827T084808Z
UID:10000840-1725181200-1725186600@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 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\nTHIS WEEK \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 1st 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-4/
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:20240831T080000
DTEND;TZID=UTC:20240831T093000
DTSTAMP:20260612T093231
CREATED:20240827T083957Z
LAST-MODIFIED:20240827T084017Z
UID:10000839-1725091200-1725096600@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 totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Sands/Little Joe’s \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 31st August\, 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 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-sands-val-de-la-mar-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:20240829T180000
DTEND;TZID=UTC:20240829T190000
DTSTAMP:20260612T093231
CREATED:20240827T090539Z
LAST-MODIFIED:20240827T091856Z
UID:10000842-1724954400-1724958000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: 3/2/1 Cutdown 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 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: 3/2/1 Cutdown Fartlek \n3-4 x 3/2/1 mins with 60s recovery between intervals with 2mins between sets\n \n3 mins is at 5k effort / 2 mins at 3k effort / 1 min at 1 mile effort\n \nRecovery between reps and sets is easy jog or walk \nIf you are feeling fatigued or are racing over the weekend\, reduce the intensity of each interval and/or utilise a walk/static recovery \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-3-2-1-cutdown-fartlek-3/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/05/IMG-20240418-WA0024-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240825T090000
DTEND;TZID=UTC:20240825T103000
DTSTAMP:20260612T093232
CREATED:20240820T143026Z
LAST-MODIFIED:20240820T143026Z
UID:10000837-1724576400-1724581800@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 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  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: St Brelades Parish Hall \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 25th August\, 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 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-st-aubins-to-st-marys-church-out-back-4/
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:20240824T080000
DTEND;TZID=UTC:20240824T093000
DTSTAMP:20260612T093232
CREATED:20240820T142623Z
LAST-MODIFIED:20240820T142623Z
UID:10000836-1724486400-1724491800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: St Aubins - Corbiere via Railway Walk - La Moye (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 24th Aug\, 8am \nRoute: St Aubins – Corbiere via Railway Walk – La Moye along cliffpaths  (Out & Back) \nhttps://www.strava.com/routes/2934212554822263410 \nRoute Description: Mixed terrain of mostly wide gravel paths (with some roots) and compact\, rock single-track trail. Steady climb to Corbiere but runnable. No major hills \nHighlights: A brief glimpse of our beautiful lighthouse\, some stunning cliffpath trails and a lovely long downhill all the way home. Bliss \nToilet Situation: Public toilets available at St Aubins & Corbiere \nPost-run recaffeination: Little Gem Beach 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-st-aubins-corbiere-via-railway-walk-la-moye-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:20240822T180000
DTEND;TZID=UTC:20240822T190000
DTSTAMP:20260612T093232
CREATED:20240820T144043Z
LAST-MODIFIED:20240820T144043Z
UID:10000838-1724349600-1724353200@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Tempo Ladder
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 \n– Main Set: Tempo ladder \n\n2 x (5/4/3/2/1) mins @ tempo intensity\n1 min active rest between intervals\n2 min static rest between sets.\n\nTempo Run Intensity Guide:\nRPE: 7-8\nEffort: Comfortably hard\nBreathing: Deep and labored (faster than SSR)\nTalk test: 5 – 7 word sentence\nHeart Rate: Z3 (80-90% MHR)\nPace: Between HMP & 10 mile pace (60min pace) \n  \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-tempo-ladder/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/05/IMG_1143-scaled.jpeg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240818T090000
DTEND;TZID=UTC:20240818T103000
DTSTAMP:20260612T093232
CREATED:20240812T155919Z
LAST-MODIFIED:20240812T155919Z
UID:10000834-1723971600-1723977000@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 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  \n\n\n\nTHIS WEEK \n \nWhere: The Lookout Cafe  (parking at Layby 5\, Avenue) \nhttps://maps.app.goo.gl/ZPPVEvxFmepfVRyDA \nWhen: Sunday 18th August\, 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 rest is quiet country lanes. Downhill finish! \nRoute Highlights: Waterworks Valley is very serene and absolutely beautiful and the back lanes aroune St Lawrence and St Mary’s are picturesque \nToilet Situation: Public toilets available by The Lookout Cafe & Old Station Cafeh \nPost-run recaffeination: The Lookout Cafe (https://thelookoutjersey.com) \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-the-lookout-st-marys-pub-out-back-4/
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:20240817T080000
DTEND;TZID=UTC:20240817T093000
DTSTAMP:20260612T093232
CREATED:20240812T155814Z
LAST-MODIFIED:20240812T155814Z
UID:10000833-1723881600-1723887000@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. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 17th August\, 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-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:20240815T180000
DTEND;TZID=UTC:20240815T190000
DTSTAMP:20260612T093232
CREATED:20240812T160143Z
LAST-MODIFIED:20240812T160143Z
UID:10000835-1723744800-1723748400@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Speedball (mixed intensity)
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 \n– Main Set: Speedball \n\n3 sets of\n1 min speed form\n2 min VO2\n4 min tempo\n1 min speed for\n\nVo2 Intensity Guide: \nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k \nTempo Run Intensity Guide:\nRPE: 7-8\nEffort: Comfortably hard\nBreathing: Deep and labored (faster than SSR)\nTalk test: 5 – 7 word sentence\nHeart Rate: Z3 (80-90% MHR)\nPace: Between HMP & 10 mile pace (60min pace) \n  \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-speedball-mixed-intensity-2/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/05/IMG_1143-scaled.jpeg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240810T080000
DTEND;TZID=UTC:20240810T093000
DTSTAMP:20260612T093232
CREATED:20240805T133504Z
LAST-MODIFIED:20240805T155446Z
UID:10000829-1723276800-1723282200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: ParkRun Special with Breath of Fresh Air (Les Q - Corbiere - Les Q then ParkRun)
DESCRIPTION:This week\, we will be trail running for an hour and then finishing with Jersey Parkrun before some well-earned coffee & cake at Off the Rails. We are also collaborating with Breath of Fresh Air\, a charity supporting individuals with various support needs to access the outdoors. So be sure to give the guys a cheer on the way round!\n\nDON’T FORGET YOUR YELLOW DISCS FOLKS\n\n\nThe RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \n  \nWhere: Les Quennevais Sports Centre (Rear Car Park)\nhttps://maps.app.goo.gl/a2DSXnbohWnGu4s76 \nWhen: Saturday 10th August\, 8am \nRoute: Les Q – Dunes – Corbiere – Les Q – PARKRUN (Out & Back) \nhttps://www.strava.com/routes/3019709219831284474 \nRoute Description: Woodchip trails\, soft sandy dunes (watch out for rabbit holes) & some gravel paths \nHighlights: The Sand Dunes are one of Jerseys finest topographical features. They are the ideal playground to unleash your inner child and provide panoramic views around St Ouens Bay. \nToilet Situation: Public toilets available at Le Braye & La Pulente as well as Les Q Sports Centre \nPost-run recaffeination: Off the Rails \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroad.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-parkrun-special-les-q-corbiere-les-q-then-parkrun-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:20240808T180000
DTEND;TZID=UTC:20240808T190000
DTSTAMP:20260612T093232
CREATED:20240226T153243Z
LAST-MODIFIED:20240805T140841Z
UID:10000735-1723140000-1723143600@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 4mins 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 40mins 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/
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:20240804T090000
DTEND;TZID=UTC:20240804T103000
DTSTAMP:20260612T093232
CREATED:20240729T123809Z
LAST-MODIFIED:20240729T123809Z
UID:10000826-1722762000-1722767400@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Long Beach - Rozel (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThis session will be fully supported with at least 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  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 4th August\, 0900 \nRoute: Long Beach – Queens Valley – Rozel (Out & Back) \nhttps://www.strava.com/routes/3118588946227387782 \nRoute Details: Mostly green lanes and quiet roads with some gravel around Queens Valley.  A couple of hills throughout. \nHighlights: You get to see Jersey’s best castle! Queens Valley resevoir is a peach and the back lanes around St Marins are very peaceful. \nToilet Situation: Public toilets available at Long Beach and Rozel Harbour \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at 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-long-beach-rozel-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:20240804T090000
DTEND;TZID=UTC:20240804T100000
DTSTAMP:20260612T093232
CREATED:20240729T123858Z
LAST-MODIFIED:20240729T123858Z
UID:10000827-1722762000-1722765600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run 50min Route: Long Beach - Queens Valley (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\n\nThis is the 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nThis session 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  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 4th August\, 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-50min-route-long-beach-queens-valley-out-back-4/
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:20240803T080000
DTEND;TZID=UTC:20240803T093000
DTSTAMP:20260612T093232
CREATED:20240729T123712Z
LAST-MODIFIED:20240729T123712Z
UID:10000825-1722672000-1722677400@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 experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n \nWhere: Ouaisne Car Park\nhttps://goo.gl/maps/Av9NtQVrbGxtSHBS6 \nWhen: Saturday 3rd August\, 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) \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-ouaisne-portelet-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:20240801T180000
DTEND;TZID=UTC:20240801T190000
DTSTAMP:20260612T093232
CREATED:20240729T130933Z
LAST-MODIFIED:20240729T130933Z
UID:10000828-1722535200-1722538800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: VO2 Max Intervals
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 \n– Main Set: 4-6 x 3mins @ Vo2 effort with 3 mins jog recovery \n– Cooldown \n  \n\n\nV02 intensity guide: \nRPE: 9-10\nEffort: Hard\nBreathing: Short and rapid\nTalk test: Single words\nHeart Rate: Z4 (90-95% MHR)\nPace: 3k – 5k
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-vo2-max-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:20240728T090000
DTEND;TZID=UTC:20240728T103000
DTSTAMP:20260612T093232
CREATED:20240722T153414Z
LAST-MODIFIED:20240722T153414Z
UID:10000822-1722157200-1722162600@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 28th July\, 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: Green Goose Coffee Shop  https://www.facebook.com/GreenGooseCoffee \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-goose-green-hamptonne-out-back-4/
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:20240727T080000
DTEND;TZID=UTC:20240727T093000
DTSTAMP:20260612T093232
CREATED:20240722T143839Z
LAST-MODIFIED:20240722T143839Z
UID:10000819-1722067200-1722072600@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 totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails  \nTHIS WEEK \n\n\n\n \nWhere: Queens Valley (top car park nearest Ransoms) \nhttps://maps.app.goo.gl/X9dQo4PWXFnqKBid7 \nWhen: Saturday 27th July\, 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 \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 so we’d advise going before you leave \nPost-run recaffeination: Ransoms Tearoom \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-queens-valley-st-caths-woods-out-back-3/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240725T180000
DTEND;TZID=UTC:20240725T190000
DTSTAMP:20260612T093232
CREATED:20240722T154111Z
LAST-MODIFIED:20240722T154111Z
UID:10000824-1721930400-1721934000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Speed Endurance Pyramid
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 \n– Main Set: 2-3 x (20s\, 30s\, 40s\, 50s\, 60s\, 50s\, 40s\, 30s\, 20s) FAST  w/60s jog recovery between intervals \n– Cooldown \n\n\n\nSpeed Endurance intensity guide: \nRPE: 9.5 / 10 (sub-max)\nEffort: Fast\nBreathing: Short and rapid\nTalk test: Very few words\nHeart Rate: Z5\nPace: 400-1600m
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-speed-endurance-pyramid-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:20240721T090000
DTEND;TZID=UTC:20240721T103000
DTSTAMP:20260612T093232
CREATED:20240715T175305Z
LAST-MODIFIED:20240715T180315Z
UID:10000817-1721552400-1721557800@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 21st July\, 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-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
END:VCALENDAR