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DTSTART;TZID=UTC:20240208T180000
DTEND;TZID=UTC:20240208T190000
DTSTAMP:20260621T003317
CREATED:20240205T112759Z
LAST-MODIFIED:20240205T112759Z
UID:10000458-1707415200-1707418800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Lactate Threshold Descending 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: 4-6 x very short bursts of speed \n– Main Set: LT Descending Pyramid \n2 x (5/4/3/2/1 mins @ Lactate Threshold effort with 60s jog/walk recoveries in between) \nTry to maintain the same effort for each LT interval. Rest portions should be jogged or walked so that you’re recoveried enough to hit the next interval at the same intensity. Focus on breathing and effort more than pace. \n– Feel free to carry out your own cooldown. This won’t be included in the 60min session \n\n  \nLactate Threshold Intensity Guide \nRating of Perceived Exertion: 8\nEffort: Comfortably hard  \nBreathing: Deep and labored\nTalk test: 5 – 7 word sentence\nHeart Rate: Z3 (85-95% MHR)\nPace: 15k – 8k pace (40-60 min race pace)
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-lactate-threshold-descending-pyramid/
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:20240204T090000
DTEND;TZID=UTC:20240204T103000
DTSTAMP:20260621T003317
CREATED:20240129T132306Z
LAST-MODIFIED:20240129T132306Z
UID:10000455-1707037200-1707042600@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 4th February\, 0900 \nRoute: Watersplash – Mont Matthieu – Grantez – Cafe Ouen (Out & Back) \nhttps://www.strava.com/routes/3121136754636181948 \nRoute Details: An absolute peach of a route. Mostly flat with one hill 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) \nRun Leader 90min: Carmen Tyler  Tail Walker 90min: Janine Fraser \nRun Leader 50min: Helen Clayton   Tail Walker 50min: Carla Le Maistre \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-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:20240203T080000
DTEND;TZID=UTC:20240203T093000
DTSTAMP:20260621T003317
CREATED:20240129T130803Z
LAST-MODIFIED:20240129T130803Z
UID:10000454-1706947200-1706952600@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Corbiere Phare - 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\n\n\n \nWhere: Corbiere Phare (parking at rear by Radio Tower) \nhttps://goo.gl/maps/4ZrZyFFwXa4Uj4ha8 \nWhen: Saturday 3rd February\, 0800 \nRoute: Corbiere Phare – Railway Walk – Beauport – Ouaisne – Noirmont Point (Out & Back) \nhttps://www.strava.com/routes/3187035999137647434 \nRoute Description: A tasty mix of stunning single track trail\, cliffpaths\, white sandy beaches (tide permitting) and some delightful steps. All terrain types included here. \nHighlights: Panoramic views over Beauport\, Ouaisne & Portelet Bays and the opportunity to run some of the most picturesque trails on island.\nToilet situation: Corbiere\, St Brelades Bay\, Ouaisne Bay car park \nPost-run recaffeination: Corbiere Phare (http://corbierephare.com/breakfast) \nGroup Leader:  Mick Siouville   Tail Walker:  Ronnie Isherwood \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-corbiere-phare-portelet-out-back/
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:20240201T180000
DTEND;TZID=UTC:20240201T190000
DTSTAMP:20260621T003317
CREATED:20240129T135608Z
LAST-MODIFIED:20240129T135841Z
UID:10000456-1706810400-1706814000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Speed Endurance
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: 12 – 15 x (30s FAST / 2mins JOG RECOVERY) \n– Feel free to carry out your own cooldown. This won’t be included in the 60min session \n\nThe aim of this session is to fine tune our running biomechanics (read: form/technique) and improve our ability to hold top end speeds for longer. When we run fast or short periods of time\, we tend to run with better form. If this is done consistently then over time\, neuromuscular adaptations take place and our form at slower paces also improves which reduces our risk of injury and improves our running economy meaning we can either run further or faster with the same amount of energy. Make sure that you run slow enough between intervals so that you are fully recovered and ready to run the 30s at the correct effort. Be sure to run each interval relaxed and smooth without straining.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-speed-endurance/
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:20240128T090000
DTEND;TZID=UTC:20240128T103000
DTSTAMP:20260621T003317
CREATED:20240122T125359Z
LAST-MODIFIED:20240122T125359Z
UID:10000451-1706432400-1706437800@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\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 \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 28th January\, 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 \nRun Leader 90mins: Dave Bailey    Tail Walker 90mins: Helen Clayton \nRun Leader 50mins: Sam Wilkes   Tail Walker: Jo Wrigley \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-long-beach-rozel-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:20240128T090000
DTEND;TZID=UTC:20240128T100000
DTSTAMP:20260621T003317
CREATED:20240122T131619Z
LAST-MODIFIED:20240122T131619Z
UID:10000452-1706432400-1706436000@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 28th January\, 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. \nRun Leader 50mins: Sam Wilkes   Tail Walker: Jo Wrigley \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/
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:20240127T080000
DTEND;TZID=UTC:20240127T093000
DTSTAMP:20260621T003317
CREATED:20240122T125046Z
LAST-MODIFIED:20240122T125046Z
UID:10000450-1706342400-1706347800@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 27th 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 \nRun Leader: Emily Le Beuvant Tail Walker: Chris Craddock \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-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:20240125T180000
DTEND;TZID=UTC:20240125T190000
DTSTAMP:20260621T003317
CREATED:20240122T144806Z
LAST-MODIFIED:20240122T144806Z
UID:10000453-1706205600-1706209200@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: Floating Fartlek or 3k Benchmark Test
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: One of the following: \nFloating Fartlek: 8-12 x (2mins @ Lactate Threshold/10k effort) w/ 1min Steady/Marathon effort recovery) \nFeel free to complete the recoveries at an easier effort if you are newer to running\, returning to the sport or feeling fatigued \n3k Benchmark Test (see below) \n– Cooldown \n\n  \n3k Benchmark Test \nThe aim of this test is to run 3000m as fast as you can. Try to maintain a steady effort throughout i.e. try not to start out running too fast then having to slow down a lot throughout. The results from this test will enable us to establish training paces for different intensity zones. These paces will be placed into a Google Sheet which we can share with you. You can use these paces\, along with other metrics (such as internal effort\, heart rate\, breathing rate\, etc) to ensure that you are running at the right effort for certain intensity zones (e.g. recovery\, easry\, tempo\, vo2\, etc). \nThe Freedom Tree to the bunker just before The Lookout and back is roughly 3000m. This can be seen below: \nhttps://www.strava.com/routes/3184525201695287894
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-floating-fartlek-or-3k-benchmark-test/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2023/10/IMG-20230810-WA0026-1-e1698331525291.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240121T090000
DTEND;TZID=UTC:20240121T103000
DTSTAMP:20260621T003317
CREATED:20240115T115325Z
LAST-MODIFIED:20240115T115325Z
UID:10000448-1705827600-1705833000@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 21st January\, 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 \nRun Leader 90mins:  Carmen Tyler     Tail Walker 90mins:  Sam Wilkes \nPost Leader 50mins: Sylvie Pierre     Tail Walker 50mins:  Allie McMahon \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-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:20240120T080000
DTEND;TZID=UTC:20240120T093000
DTSTAMP:20260621T003317
CREATED:20240115T115045Z
LAST-MODIFIED:20240115T115045Z
UID:10000447-1705737600-1705743000@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes - Corbiere (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 20th January\, 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Petit Port – Corbiere (Out & Back) \nhttps://www.strava.com/routes/3156695417621732902 \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 also marvel at Corbiere Lighthouse and the SW Coast is a winner. \nToilet situation: Elephant Park\, Les Q Sports Centre\, Le Braye\, Corbiere \nPost-run recaffeination: Off the Rails \nGroup Leader:  Ronnie Isherwood     Tail Walker:   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: 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-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:20240120T080000
DTEND;TZID=UTC:20240120T090000
DTSTAMP:20260621T003317
CREATED:20240112T130140Z
LAST-MODIFIED:20240112T130140Z
UID:10000446-1705737600-1705741200@rocknroad.je
SUMMARY:Rock n Road Runners: INTRO TO TRAIL RUNNING
DESCRIPTION:This is a session for anyone who is has either been wanting to get into trail running but is unsure where to start or for those who want to learn a few more skills and techniques. \nCoach Rik will lead you through some non-technical trails around Les Quennevais and the Sand Dunes. The session will be a mix of chatting\, walking and running and will last a maximum of 60mins. \nThis session will cover: \n– A talk around what trails are and what trail running looks like \n– The benefits of trail running \n– Shoes\, clothing & kit for trail running \n– How to find trails in Jersey \n– What it feels like to run on different terrain \n– How to run flats\, downhill & uphill \n– Things to be aware of when trail running \nWe’ll finish up with brekkie at Off the Rails for anyone who is keen. \nRock n Road will also be able to provide some Salomon Thundercross trail shoes for you to try and get a feel for how trail shoes feel compared to road shoes.  \n\n\n\n\n\n\n\n\n\nDETAILS \nWhere: Elephant Park Car Park \nhttps://goo.gl/maps/EJDDnCjTrUxNCnuL8 \nWhen: Saturday 20th January\, 0800 \nRoute: Elephant Park – Railway Walk – Sand Dunes Out & Back) \nRoute Description: A lot of variety on this route. A mix of road\, gravel\, grassy sands and soft singletrack. \nHighlights: Stunning views over the Sand Dunes & St Ouens Bay \nToilet situation: Public toilets at Elephant Park & Le Braye \nPost-run recaffeination: Off the Rails \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-intro-to-trail-running-2/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/01/IMG-20231112-WA0030.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20240118T180000
DTEND;TZID=UTC:20240118T190000
DTSTAMP:20260621T003317
CREATED:20240115T124141Z
LAST-MODIFIED:20240115T124141Z
UID:10000449-1705600800-1705604400@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 \n– Main Set: 3\,2\,1 Cutdown Fartlek for building strength & speed \n2-4 x (3mins / 2 mins / 1mins) with 60s jog recovery between intervals & 2 mins jog recovery between sets. First 3 min interval at 5k effort\, 2 mins at 3k effort & 1 min at 1mile effort. \nCoach Dan will be on hand to explain what these intensities should feel like. 5k is about 8.5/10\, 3k is around 9/10 and 1 mile is 9.5/10 on a 0 to 10 scale \nBe sure to run the recoveries slow enough so that you’re fully rested for the next interval. Focus on slowing down your breathing. You should be able to hold a conversation during the recovery portion. Aim to run the intervals at the same effort for all sets. Consistency is king. \n– Cooldown
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-321-cutdown-fartlek/
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:20240114T090000
DTEND;TZID=UTC:20240114T103000
DTSTAMP:20260621T003317
CREATED:20240108T144417Z
LAST-MODIFIED:20240108T144417Z
UID:10000443-1705222800-1705228200@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 14th January \, 9am \nRoute: La Fregate – Sion – St John’s Village (Out & Back) \nhttp://www.strava.com/routes/3043951697637766338 \nRoute Details: An opportunity to explore some quiet country lanes hidden just outside our urban capital. Only one 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 \nRun Leader 90mins: Salem Karadesh  Tail Walker 90mins: Chris Craddock \nRun Leader 50mins: Kev Alway  Tail Walker 50mins: Carla Le Maistre\nPost-run recaffeination: Coopers at Castle Quay/Rigatoni \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-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:20240113T080000
DTEND;TZID=UTC:20240113T093000
DTSTAMP:20260621T003317
CREATED:20240108T144025Z
LAST-MODIFIED:20240108T144025Z
UID:10000441-1705132800-1705138200@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 13th January \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 \nGroup Leader: Mick Siouville   Tail Walker:  Christa Roberts \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-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:20240111T180000
DTEND;TZID=UTC:20240111T190000
DTSTAMP:20260621T003317
CREATED:20240108T144633Z
LAST-MODIFIED:20240108T144633Z
UID:10000445-1704996000-1704999600@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: 12-16 x 1min ON / 1min OFF (Progressive)
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: 12-16 x 1min ON / 1min OFF (Start out running the ON’s at 10k effort and end up at 3k effort. Try to avoid running too fast on the first few intervals. You should be able to run the latter intervals faster than the first ones if you have paced this workout correctly. The OFF’s should be a very easy jog) \n– Cooldown
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-12-16-x-1min-on-1min-off-progressive-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:20240111T180000
DTEND;TZID=UTC:20240111T190000
DTSTAMP:20260621T003317
CREATED:20240108T144545Z
LAST-MODIFIED:20240108T144545Z
UID:10000444-1704996000-1704999600@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: INTRODUCTION TO INTERVALS
DESCRIPTION:This session is designed specifically for people who want to learn a little more about interval-training. Whether you’re returning to running after a break or have just started\, this is the ideal session for you. Coach Dan will explain what the purpose of interval training is and will go through the warm up\, drills and main session with you slowly and in detail. Interval training is for everyone\, not just more experience runners or those who race. It’s honestly a whole lot of fun getting a sweat on. 🙂\n\nThis is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training.This 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.The 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– Main Set: 8-12 x 1min fast / 1 min jogging \n– Cooldown
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-introduction-to-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:20240107T090000
DTEND;TZID=UTC:20240107T103000
DTSTAMP:20260621T003317
CREATED:20240102T143239Z
LAST-MODIFIED:20240102T143239Z
UID:10000439-1704618000-1704623400@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 7th January\, 0900 \nRoute: Les Quennevais Playing Fields – Airport – Jubilee – Windmill (Out & Back) \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 \nRun Leader 90mins: Rich English  Tail Walker 90mins: Liz Walsh \nRun Leader 50mins: Sylvie Pierre  Tail Walker 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-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:20240106T080000
DTEND;TZID=UTC:20240106T093000
DTSTAMP:20260621T003317
CREATED:20240102T142532Z
LAST-MODIFIED:20240102T142532Z
UID:10000438-1704528000-1704533400@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 6th January\, 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: Green Goose Cafe \nGroup Leader: Rob Rumfitt   Tail Walker:  Chris Craddock \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-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:20240104T180000
DTEND;TZID=UTC:20240104T190000
DTSTAMP:20260621T003317
CREATED:20240102T145408Z
LAST-MODIFIED:20240102T145505Z
UID:10000437-1704391200-1704394800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: INTRODUCTION TO INTERVALS
DESCRIPTION:This session is designed specifically for people who want to learn a little more about interval-training. Whether you’re returning to running after a break or have just started\, this is the ideal session for you. Coach Dan will explain what the purpose of interval training is and will go through the warm up\, drills and main session with you slowly and in detail. Interval training is for everyone\, not just more experience runners or those who race. It’s honestly a whole lot of fun getting a sweat on. 🙂\n\nThis is a 60 minute group run focused on building strength\, stamina\, power and speed through interval-based training.This 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– Main Set: 8-12 x 1min fast / 1 min jogging \n– Cooldown
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-introduction-to-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:20240104T180000
DTEND;TZID=UTC:20240104T190000
DTSTAMP:20260621T003317
CREATED:20240102T144458Z
LAST-MODIFIED:20240102T145613Z
UID:10000440-1704391200-1704394800@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: 12-16 x 1min ON / 1min OFF (Progressive)
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: 12-16 x 1min ON / 1min OFF (Start out running the ON’s at 10k effort and end up at 3k effort. Try to avoid running too fast on the first few intervals. You should be able to run the latter intervals faster than the first ones if you have paced this workout correctly. The OFF’s should be a very easy jog) \n– Cooldown
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-12-16-x-1min-on-1min-off-progressive/
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:20240101T103000
DTEND;TZID=UTC:20240101T113000
DTSTAMP:20260621T003317
CREATED:20231227T125114Z
LAST-MODIFIED:20231227T144633Z
UID:10000434-1704105000-1704108600@rocknroad.je
SUMMARY:NEW YEARS DAY SPECIAL Group Road Run: Royal Square - Waterfront - Harve des Pas - Royal Square (Loop)
DESCRIPTION:With unfortunate absence of ParkRun this New Years Day\, RNRR thought they would host a little run of their own. Start 2024 off right by getting in a run early doors. \nStarting and finishing at the Royal Square\, this 5 mile loop takes in all the sights and sounds of our town centre. We have been reliably informed that the Cock & Bottle will be open for coffee after. \n\n\n\nIf you are interested in joining the club\, there is more info here. \nEnjoy!  \n\n\n\n\n\n\nTHIS WEEK \n \n  \nWhere: Cock & Bottle/Royal Square \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Monday\, 1st January\, 1030 \nRoute: Cock & Bottle/Royal Square – Waterfront – Elizabeth Marina – Harve des Pas – Fort Regent – Royal Square (Loop) \nhttps://www.strava.com/routes/3175087331060284604 \nRoute Description: Roads\, pavements and footpaths around St Helier. You know the drill \nHighlights: All the classic St Helier landmarks: Radisson Hotel\, big needle thing by Albert Pier\, Steam Clock\, Snow Hill bogs. You name it. \nToilet situation: Bountiful town WC’s \nPost-run recaffeination: Cock & Bottle \nGroup Leader:  Rob Rumfitt     Tail Walker:  Sam Wilkes \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-grantez-val-de-la-mar-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:20231231T090000
DTEND;TZID=UTC:20231231T103000
DTSTAMP:20260621T003317
CREATED:20231227T124354Z
LAST-MODIFIED:20231227T144820Z
UID:10000433-1704013200-1704018600@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 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 31st December\, 0900 \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 \nRun Leader 90min: Kev Alway Tail Walker 90min: Sam Wilkes \nRun Leader 50min: Sylvie Pierre  Tail Walker 50min: Mel Gouzinis \nPost-run recaffeination: Open to suggestions (Rigatoni\, Coopers\, etc) \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-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:20231230T080000
DTEND;TZID=UTC:20231230T093000
DTSTAMP:20260621T003317
CREATED:20231227T145222Z
LAST-MODIFIED:20231227T145222Z
UID:10000436-1703923200-1703928600@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Sands - Grantez - 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 30th December\, 0800 \nRoute: Sands – Grantez – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/2936280905418142694 \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 from around Grantez across St Ouens Bay are unparalleled. 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 \nGroup Leader:  Rob Rumfitt    Tail Walker:   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-sands-grantez-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:20231228T180000
DTEND;TZID=UTC:20231228T190000
DTSTAMP:20260621T003317
CREATED:20231218T164729Z
LAST-MODIFIED:20231218T164729Z
UID:10000429-1703786400-1703790000@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: The Tofurky Buster
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– Main Set: The Tofurky Buster \n8 x 30s sprints / 60s jog back recovery \n20min tempo \n8 x 30s sprints / 60s jog back recovery \n– Cooldown \n\nThe sprints are near max efforts but be sure to gently accelerate into the interval. \nThe tempo portion should be completed at an effort you could sustain for 60mins (10k-15k race pace). You want to complete the second set of sprints at the same pace as the first set so be sure to not run the tempo portion too hard. \nAim of the session is to build up some lactate & waste products then develop the ability to clear it during the tempo portion.
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-the-tofurky-buster/
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:20231226T103000
DTEND;TZID=UTC:20231226T120000
DTSTAMP:20260621T003317
CREATED:20231218T165832Z
LAST-MODIFIED:20231218T165832Z
UID:10000427-1703586600-1703592000@rocknroad.je
SUMMARY:BOXING DAY SPECIAL Trail Run: Ouaisne - Corbiere (Out & Back)
DESCRIPTION:If you’re aiming to run off your Christmas Day indulgence and fancy some easy\, off-road miles\, this is the run for you. We’ll be finishing at the Smuggs with a drink in front of the roaring fire. What better way to spent your Boxing Day morning.\n\nThe 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: Tuesday 26th December\, \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: Smugglers Inn \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/boxing-day-special-trail-run-ouaisne-corbiere-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:20231224T090000
DTEND;TZID=UTC:20231224T103000
DTSTAMP:20260621T003317
CREATED:20231218T150249Z
LAST-MODIFIED:20231218T150249Z
UID:10000425-1703408400-1703413800@rocknroad.je
SUMMARY:Rock n Road Runners FESTIVE Sunday Road Run: St Aubins to St Marys Church (Out & Back) - Xmas attire encouraged
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 24th December\, 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nRun Leaders 90mins: Lewis Cooper    Tail Walker: Nel Clayton \nRun Leaders 50mins: Mel Gouzinis Tail Walker: Carla Le Maistre \nPost-run recaffeination: The Loft (St Aubins) \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-festive-sunday-road-run-st-aubins-to-st-marys-church-out-back-xmas-attire-encouraged/
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:20231223T080000
DTEND;TZID=UTC:20231223T093000
DTSTAMP:20260621T003317
CREATED:20231218T154248Z
LAST-MODIFIED:20231218T154248Z
UID:10000428-1703318400-1703323800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: PARKRUN SPECIAL (Les Q - Corbiere - Les Q then ParkRun)
DESCRIPTION:To celebrate the festive season\, we’ll be trail running for an hour and then finishing with Jersey Parkrun before some well-earned coffee & cake at Off the Rails. DON’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 \nWhere: Les Quennevais Sports Centre (Rear Car Park)\nhttps://maps.app.goo.gl/a2DSXnbohWnGu4s76 \nWhen: Saturday 23rd December\, 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 \nRun Leader: Sam Wilkes Tail Walker: Nel Clayton \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/
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:20231221T180000
DTEND;TZID=UTC:20231221T190000
DTSTAMP:20260621T003317
CREATED:20231218T165237Z
LAST-MODIFIED:20231218T165237Z
UID:10000430-1703181600-1703185200@rocknroad.je
SUMMARY:Rock n Road Runners Thursday Intervals: The 12 Days of Christmas
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: The 12 Days of Christmas \n100m hard / 100m jog \n200m hard / 100m jog \n300m hard / 100m jog \n400m hard / 100m jog \n500m hard / 100m jog \n600m hard / 100m jog \n700m hard / 100m jog \n800m hard / 100m jog \n900m hard / 100m jog \n1000m hard / 100m jog \n1100m hard / 100m jog \n1200m hard / 100m jog \n  \n– Cooldown \n\n\nThese should not be run all out but around 9 / 10 or 1mile/3k pace. Try to be consistent with the effort on each interval and the jog recovery should feel super easy
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-the-12-days-of-christmas/
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:20231217T090000
DTEND;TZID=UTC:20231217T103000
DTSTAMP:20260621T003317
CREATED:20231203T213011Z
LAST-MODIFIED:20231216T122759Z
UID:10000421-1702803600-1702809000@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 17th December 9am \nRoute: Lookout Cafe – Waterworks Valley – St Mary’s Pub (Out & Back) \nhttps://www.strava.com/routes/3146495217038617818 \nRoute Details: This beautiful little route climbs gently through the peaceful Waterworks Valley . Only one major climb and 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 \nRun Leaders 90mins: Mick Siouville    Tail Walker: Fran Monticelli \nRun Leaders 50mins: Sylvie Pierre  Tail Walker: Carla Le Maistre \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-long-beach-rozel-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:20231216T080000
DTEND;TZID=UTC:20231216T093000
DTSTAMP:20260621T003317
CREATED:20231203T181528Z
LAST-MODIFIED:20231203T181528Z
UID:10000420-1702713600-1702719000@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 2nd December\, 8am \nRoute: Greve – Greve Woods – Crabbe – Devils Hole – Mourier – Sorel (Out & Back) \nhttps://www.strava.com/routes/2964909984431696218 \nRoute Description: Soft woodland trails\, rocky singletrack and just the tiniest bits of tarmac in beween. \nHighlights: Greve Woods\, even after the battering they’ve taken\, are still beautiful and serene. Stunning views over the North Coast and Mourier Valley might be Jersey’s No. 1 valley \nToilet Situation: Public toilets available at Greve by the seafront \nPost-run recaffeination: Colleens \nRun Leader: Sam Wilkes Tail Walker: 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 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/
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
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END:VCALENDAR