BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Rock n Road - ECPv6.16.3//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-ORIGINAL-URL:https://rocknroad.je X-WR-CALDESC:Events for Rock n Road REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:UTC BEGIN:STANDARD TZOFFSETFROM:+0000 TZOFFSETTO:+0000 TZNAME:UTC DTSTART:20230101T000000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;TZID=UTC:20240606T180000 DTEND;TZID=UTC:20240606T190000 DTSTAMP:20260612T023213 CREATED:20240603T165255Z LAST-MODIFIED:20240603T165255Z UID:10000798-1717696800-1717700400@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-2/ 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:20240602T090000 DTEND;TZID=UTC:20240602T103000 DTSTAMP:20260612T023213 CREATED:20240527T170321Z LAST-MODIFIED:20240527T170721Z UID:10000794-1717318800-1717324200@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 2nd June\, 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 \nLead Runner: Sam Wilkes  Middle Runner: Alex Schluep   Tail Runner: Chris Craddock \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-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:20240602T090000 DTEND;TZID=UTC:20240602T100000 DTSTAMP:20260612T023213 CREATED:20240527T170015Z LAST-MODIFIED:20240527T170645Z UID:10000793-1717318800-1717322400@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 2nd June\, 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. \nLead Runner: Nicola Gardner/Bex Harris   Tail Runner: Allie McMahon \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-3/ 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:20240601T080000 DTEND;TZID=UTC:20240601T093000 DTSTAMP:20260612T023213 CREATED:20240527T165355Z LAST-MODIFIED:20240527T170706Z UID:10000792-1717228800-1717234200@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 1st June\, 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 \nLead Runner: Sam Wilkes  Middle Runner: Alex Schluep  Tail Runner: Allie McMahon \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/ 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:20240530T180000 DTEND;TZID=UTC:20240530T190000 DTSTAMP:20260612T023213 CREATED:20240527T172655Z LAST-MODIFIED:20240527T172655Z UID:10000795-1717092000-1717095600@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Lactate Threshold 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: Lactate Threshold Intervals: 4-6 x 5mins @ LT / 2 min jog recovery \n\n4-6 x 5mins at Lactate Threshold intensity\n2 min jog recovery between intervals\n\nLactate Threshold Effort intensity guide: \nRPE: 8\nEffort: Comfortably hard\nBreathing: Deep and labored\nTalk test: 5 – 7 word sentence\nHeart Rate: Z4 (85-95% MHR)\nPace: 15k – 8k pace (35-50 min race pace) \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* URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-lactate-threshold-intervals-2/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/05/IMG-20240418-WA0024-scaled.jpg ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240526T090000 DTEND;TZID=UTC:20240526T103000 DTSTAMP:20260612T023213 CREATED:20240521T094507Z LAST-MODIFIED:20240521T094507Z UID:10000791-1716714000-1716719400@rocknroad.je SUMMARY:RNRR Road Run: Goose Green - Hampton (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. \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. \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.\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. \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. \nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWhere: Green Goose Coffee Shop \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 19th May\, 09:00 \nRoute: Green Goose – St Peters Valley – Carrefour – Hamptonne (Out & Back) \nRoute Description: 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: Available at Gunsite & post-run at Green Goose \nPost-run Recaffeination: Green Goose \nLead Runner 90 Mins: Carmen Tyler Middle Runner: Jason Pierre Tail Runner: Salem Karadsheh \nLead Runner: 50 Mins: Sylvie Pierre Middle Runner: Liz Walsh Tail Runner: Allie McMahon \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 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 rock* \nhttps://www.strava.com/routes/3047929515298904144 URL:https://rocknroad.je/event/rnrr-road-run-goose-green-hampton-out-back/ ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240525T080000 DTEND;TZID=UTC:20240525T093000 DTSTAMP:20260612T023213 CREATED:20240521T093711Z LAST-MODIFIED:20240521T093711Z UID:10000790-1716624000-1716629400@rocknroad.je SUMMARY:Rock N Road Runners Group Trail Run: Horsebox - 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. \nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWhere: Horsebox \nhttps://maps.app.goo.gl/DnnMB8gN6sYPgN1w6 \nWhen: Saturday 25th May\, 08:00 \nRoute: Horsebox– Egypt (Out & Back) \nRoute Description: A little bit of everything: gravel tracks\, cliff paths\, 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 at Bonne Nuit \nPost-run Recaffeination: Horsebox \nLead Runner:  Pedro Maia Middle Runner: Alex Schleup Tail Runner: Ronnie Isherwood \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 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* \nhttps://www.strava.com/routes/2889087079592652026 \n  \n  URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-horsebox-egypt-out-back/ ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240523T180000 DTEND;TZID=UTC:20240523T190000 DTSTAMP:20260612T023213 CREATED:20240521T091653Z LAST-MODIFIED:20240521T091740Z UID:10000789-1716487200-1716490800@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/ 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:20240519T090000 DTEND;TZID=UTC:20240519T103000 DTSTAMP:20260612T023213 CREATED:20240514T093959Z LAST-MODIFIED:20240514T140354Z UID:10000787-1716109200-1716114600@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 19th May \, 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 \nLead Runner 90mins: Carmen Tyler  Middle Runner: Sam Wilkes   Tail Runner 90mins: Pedro Maia \nLead Runner 50mins: Vicky Cavill    Tail Walker 50mins: Liz Walsh \nPost-run recaffeination: TBC \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-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:20240518T080000 DTEND;TZID=UTC:20240518T093000 DTSTAMP:20260612T023213 CREATED:20240514T093636Z LAST-MODIFIED:20240516T095431Z UID:10000786-1716019200-1716024600@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Resevoir (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: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 18th May\, 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\, inside Green Goose Cafe and there’s a random port-a-loo by the resevoir (use at your own risk!) \nPost-run recaffeination: Green Goose Cafe \nLead Runner: Sam Wilkes   Middle Runner: Alex Schleup  Tail Runner: Liz Walsh \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-goose-to-val-de-la-mar-resevoir-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:20240516T180000 DTEND;TZID=UTC:20240516T190000 DTSTAMP:20260612T023213 CREATED:20240514T103234Z LAST-MODIFIED:20240516T155347Z UID:10000788-1715882400-1715886000@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Classic Over Unders (For Ryan's Birthday) 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: Classic Over-Under Intervals \n2-3 sets of 5 x (30s Hard / 2 mins Comofortably Hard) \n1 min static recovery between sets \nHard effort is around 3k/5k pace \nComfortably hard is around 10k-Half Marathon pace \nAim is to produce Lactate working above Lactate Threshold (around Vo2max) then learn to clear this lactate working at a moderate\, sub-Lactate Threshold effort \nImproving our ability to shuttle and utilise lactate will allow us to run faster for longer \n– Cooldown \n  \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 \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) URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-classic-over-unders-for-ryans-birthday/ 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:20240512T090000 DTEND;TZID=UTC:20240512T103000 DTSTAMP:20260612T023213 CREATED:20240507T155824Z LAST-MODIFIED:20240507T164620Z UID:10000781-1715504400-1715509800@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 12th May\, 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 \nLead Runner 90mins: Carmen Tyler   Middle Runner: Debbie Kennedy  Tail Runner 90mins: Lou Bailey \nRun Runner 50mins: Helen Clayton    Middle Runner: Sam Wilkes  Tail Runner 50mins: Carla Le Maistre \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-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:20240511T083000 DTEND;TZID=UTC:20240511T093000 DTSTAMP:20260612T023213 CREATED:20240507T164416Z LAST-MODIFIED:20240507T164439Z UID:10000783-1715416200-1715419800@rocknroad.je SUMMARY:Rock n Road Runners Beginners 60min Trail Run: Ouaisne - Le Moye (Out & Back) DESCRIPTION:As a club\, we believe that everyone can and should be able to enjoy running off-road and experience the joys of trail running. So we have decided to add in a monthly\, shorter and less technical\, trail running session. This will involve running for 30mins out and 30mins back to the start for a total of 60mins. As we are running off road\, there will be some walking involved. This group\, at a minimum\, will have a volunteer leading the runners and keeping everyone together so that no one is left behind. The terrain for this course is mostly gravel\, road and some muddy woodland trails. Any slightly technical sections or areas with stairs or climbs\, we will slow right down and take our time to navigate them as a group. We’re hoping that these runs grow in popularity so we can increase their frequency and provide more volunteers. But we want to start small and test the water. \n\nCoffee & cake after at Kismet Cabana! \n\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 11th May\, 0800 \nRoute: Ouaisne – Beauport – Le Moye (Out & Back) \nhttps://www.strava.com/routes/3222967502977030878 \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 \nLead Runner: Sam Wilkes \nPost-run recaffeination: Kismet Cabana \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-beginners-trail-run-ouaisne-le-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:20240511T080000 DTEND;TZID=UTC:20240511T093000 DTSTAMP:20260612T023213 CREATED:20240507T155433Z LAST-MODIFIED:20240508T111806Z UID:10000780-1715414400-1715419800@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 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\nWhere: Ouaisne Car Park \nhttps://maps.app.goo.gl/VsgrPmPojEYndD2w7 \nWhen: Saturday 11th May\, 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 \nLead Runner: Rik De Louche  Middle Runner: Pedro Maia  Tail Runner: Jason Pierre \nPost-run recaffeination: Kismet Cabana \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-corbiere-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:20240509T180000 DTEND;TZID=UTC:20240509T190000 DTSTAMP:20260612T023213 CREATED:20240507T162740Z LAST-MODIFIED:20240507T163244Z UID:10000782-1715277600-1715281200@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Freedom Fartlek (self-coached session) DESCRIPTION:NOTE: Due to it being Liberation Day\, Dan & Rik are taking the day off\, there won’t be a coached session this week. But feel free to carry out the following set of intervals yourself or with some pals! \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: Freedom 3/2 Fartlek \n30-45mins of 3mins Hard / 2 mins Recovery (walking or jogging) \nTry to maintain the same effort for each interval \nThese are run by effort\, hard should be about 9/10 \nOnce you start to drop off the pace then stop the workout and cooldown \n– Cooldown \nMore info on the science behind this workout here. \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-freedom-fartlek-self-coached-session/ 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:20240505T090000 DTEND;TZID=UTC:20240505T103000 DTSTAMP:20260612T023213 CREATED:20240429T160243Z LAST-MODIFIED:20240429T160243Z UID:10000778-1714899600-1714905000@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 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. 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 5th May\, 9am \nRoute: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back) \nhttps://www.strava.com/routes/3057758729828059910 \nRoute Details: A fairly flat 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 \nLead Runner 90mins: Rik De Louche   Middle Runner 90mins: Sam Wilkes  Tail Runner 90mins: Allie McMahon \nLead Runner 50mins: Emma Kirby   Tail Walker 50mins: TBC \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-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:20240504T080000 DTEND;TZID=UTC:20240504T093000 DTSTAMP:20260612T023213 CREATED:20240429T155653Z LAST-MODIFIED:20240429T155653Z UID:10000777-1714809600-1714815000@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 4th May\, 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 \nLead Runner:  Rob Rumfitt   Runner: Carla Le Maistre\n \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-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240502T180000 DTEND;TZID=UTC:20240502T190000 DTSTAMP:20260612T023213 CREATED:20240429T160501Z LAST-MODIFIED:20240429T160501Z UID:10000779-1714672800-1714676400@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Hutchinson's V02 descending 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: Descending ladder workout \n> 5/4/3/2/1 mins @ Vo2 effort with half the length of the interval as recovery. After the 1min interval and rest\, run 60s HARD/Vo2 with 60s jog recovery until your pace begins to drop off \n– Cooldown \nMore info on the science behind this workout here. \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 URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-hutchinsons-v02-descending-ladder-3/ 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:20240428T090000 DTEND;TZID=UTC:20240428T103000 DTSTAMP:20260612T023213 CREATED:20240415T122013Z LAST-MODIFIED:20240415T181117Z UID:10000769-1714294800-1714300200@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 28th April\, 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 \nLead Runner 90mins: Ronnie Isherwood    Middle Runner: Jo Wrigley    Tail Runner: Lou Bailey \nLead Runner 50mins: Vicky Cavill   Middle Runner: Liz Walsh      Tail Runner: Debbie Kennedy \nPost-run recaffeination: TBC \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-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240427T080000 DTEND;TZID=UTC:20240427T093000 DTSTAMP:20260612T023213 CREATED:20240423T225043Z LAST-MODIFIED:20240423T225043Z UID:10000772-1714204800-1714210200@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 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\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 27th April\, 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. \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: Off the Rails \nLead Runner:  Rik De Louche   Middle Runner: Pedro Maia    Tail Runner:   Nel Clayton \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/ 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:20240425T180000 DTEND;TZID=UTC:20240425T190000 DTSTAMP:20260612T023213 CREATED:20240423T230330Z LAST-MODIFIED:20240423T230330Z UID:10000776-1714068000-1714071600@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Billat's 30-30's 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: Billat 30-30’s \n30s ON / 30s OFF until you can’t sustain your ON pace for 30s. Once you drop off the pace\, jog easy for the rest of the session. \nON is Vo2 effort\, around 3k pace or an intensity you can hold for 8-12 mins continuously. Your breathing will be shallow & rapid. \nOFF is roughly half the pace/effort of the ON portion (but still running). \nFor a guide\, most will be running for between 16-24 mins.\n \n– Feel free to carry out your own cooldown. This won’t be included in the 60min session \n\n  \nPlease follow this link to learn more about this workout and why it is so effective: https://gearjunkie.com/endurance/running/how-to-boost-v02-max-billat-30-30-interval-workout URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-billats-30-30s-3/ 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:20240421T080000 DTEND;TZID=UTC:20240421T093000 DTSTAMP:20260612T023213 CREATED:20240415T181701Z LAST-MODIFIED:20240415T181701Z UID:10000771-1713686400-1713691800@rocknroad.je SUMMARY:Rock n Road Runners Group Road Run + London Marathon Viewing Party: Fitness First – La Hougue Bie (Out & Back) DESCRIPTION:As is now an annual tradition\, we’ll finish this group run by watching the iconic London Marathon in the Radisson Hotel. We’ll be starting this run at 8AM\, an hour earlier\, so we can catch the start of the event. I’m sure we all have friends\, family\, co-workers and clubmates competing\, so let’s cheers them all on in unison. 🙂\n\nThe 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\nTHIS WEEK \n \n  \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 21st April\, 0800 \nRoute: Fitness First – Harve des Pas – Green Road (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, 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 \nLead Runner 90min: Emily Le Beuvant   Middle Runner: Liz Walsh  Tail Runner 90min: Sylvie Pierre \nLead Runner 50min: Jason Pierre  Tail Runner 50min: Mel Gouzinis \nPost-run recaffeination: Radisson Hotel \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroad.je \n*Please note that all runners participate at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-road-run-london-marathon-viewing-party-fitness-first-la-hougue-bie-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:20240420T080000 DTEND;TZID=UTC:20240420T093000 DTSTAMP:20260612T023213 CREATED:20240415T121633Z LAST-MODIFIED:20240415T121633Z UID:10000768-1713600000-1713605400@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 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: Greve De L’ecq Car Park\nhttps://maps.app.goo.gl/39pjacaKo9P994GY7 \nWhen: Saturday 20th January\, 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 \nLead Runner: Emily Le Beuvant   Middle Runner: Pedro Maia      Tail Runner: Sylvie Pierre \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-greve-sorel-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:20240418T180000 DTEND;TZID=UTC:20240418T190000 DTSTAMP:20260612T023213 CREATED:20240415T155518Z LAST-MODIFIED:20240415T155518Z UID:10000770-1713463200-1713466800@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Lactate Threshold 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: Lactate Threshold alternations \n4-5 x (4mins slightly faster than Lactate Threshold effort / 4 mins slightly below Lactate Threshold effort)\n \nLactate Threshold effort is an intensity you could hold for 45-60 mins. Around 8/10 RPE. Breathing is deep and laboured. Think comfortably uncomfortable. \nSlightly faster than LT pace might be closer to 10k effort for most and slightly slower nearer marathon effort. \nThere is no recovery between intervals so don’t run the faster reps too hard otherwise you’ll slow down too much on the slower reps \nThe aim of the session to produce lactate and other metabolites when running faster and learn to shuttle and utilise these products during the slower efforts. These adaptations should allow us to run at faster paces for longer. \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-lactate-threshold-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:20240414T090000 DTEND;TZID=UTC:20240414T103000 DTSTAMP:20260612T023213 CREATED:20240408T120801Z LAST-MODIFIED:20240408T120801Z UID:10000766-1713085200-1713090600@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 14th April\, 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 Cafe \nLead Runner 90mins: Chris Craddock  Middle Runner 90mins: Debbie Kennedy   Tail Runner 90mins: Liz Walsh \nLead Runner 50mins: Jo Wrigley  Middle Runner 50mins: Sam Wilkes   Tail Runner 50mins: Emma Kirby \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-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20240413T080000 DTEND;TZID=UTC:20240413T093000 DTSTAMP:20260612T023213 CREATED:20240408T112912Z LAST-MODIFIED:20240408T121230Z UID:10000762-1712995200-1713000600@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 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\nWhere: Ouaisne Car Park \nhttps://maps.app.goo.gl/VsgrPmPojEYndD2w7 \nWhen: Saturday 13th April \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 \nLead Runner: Carmen Tyler   Middle Runner: Sam Wilkes  Tail Runner: Helen ‘Nel’ Clayton \nPost-run recaffeination: Kismet Cabana \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-corbiere-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:20240411T180000 DTEND;TZID=UTC:20240411T190000 DTSTAMP:20260612T023213 CREATED:20240408T124943Z LAST-MODIFIED:20240408T124943Z UID:10000767-1712858400-1712862000@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Norwegian Style Tempo 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: 4-6 x very short bursts of speed \n– Main Set: Norwegian Style Tempo Intervals \n20 x 90s @Marathon Effort/Tempo w/ 30s jog recovery \nNorwegian runners are famed for their controlled tempo/lactate threshold intervals\, often running short reps at very moderate intensities. This session is designed to teach intensity control\, even on shorter intervals\, so that a greater amount of volume at this intensity can be achieved.\n \nRun each 90s rep at a very controlled Marathon Effort/Tempo (7/10\, slightly laboured breathing) \nThe recoveries should run very easy and are short to encourage proper pacing for the 90s reps \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-norwegian-style-tempo-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:20240407T090000 DTEND;TZID=UTC:20240407T103000 DTSTAMP:20260612T023213 CREATED:20240402T104235Z LAST-MODIFIED:20240402T104235Z UID:10000760-1712480400-1712485800@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\, 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: Watersplash Car Park \nhttps://goo.gl/maps/uSWFLkHX2ktTMdaFA \nWhen: Sunday 7th April\, 0900 \nRoute: Watersplash – Mont Matthieu – Grantez – Cafe Ouen (Out & Back) \nhttps://www.strava.com/routes/3121136754636181948 \nRoute Details: An absolute peach of a route. Mostly flat with one hill 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) \nLead Runner 90min: Rob Rumfitt  Tail Runner 90min: Sylvie Pierre \nLead Runner 50min: Jo Wrigley   Middle Runner: Jason Pierre   Tail Runner 50min: Janine Fraser \nPost-run recaffeination: Splash/Sands \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-3/ 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:20240406T080000 DTEND;TZID=UTC:20240406T093000 DTSTAMP:20260612T023213 CREATED:20240402T103720Z LAST-MODIFIED:20240402T103720Z UID:10000759-1712390400-1712395800@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 6th April \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 \nLead Runner: Pedro Maia  Tail Runner:  Sylvie Pierre \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-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:20240404T180000 DTEND;TZID=UTC:20240404T190000 DTSTAMP:20260612T023213 CREATED:20240402T110751Z LAST-MODIFIED:20240402T110751Z UID:10000761-1712253600-1712257200@rocknroad.je SUMMARY:Rock n Road Runners Thursday Intervals: Vo2 Hill Repeats DESCRIPTION:This is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training. \nThis weeks session will be based at Westmount but we will still meet at The Freedom Tree before jogging over to People’s Park/Westmount. \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: Vo2 Hill Repeats \n6-8 x 2 min hard hill reps / 3min  jog back recovery\n \nThe hard hill reps should be about 3k/5k effort\, 9/10 RPE or a pace you could hold for about 10-12mins. Breathing should be rapid and shallow but controlled.\n \nTry and run each interval at the same intensity. Make a note of how far up the hill you run each time and try to aim for the same spot each time. \nThe recoveries should be an easy jog back down the hill until your heart rate and breathing is back under control. \nRunning uphill has been shown to be very effective at reaching Vo2max intensity as the heart has to work harder to overcome the force of gravity. \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-vo2-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 END:VCALENDAR