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DTSTART;TZID=UTC:20260416T180000
DTEND;TZID=UTC:20260416T190000
DTSTAMP:20260415T143826Z
CREATED:20260412T165626Z
LAST-MODIFIED:20260415T143826Z
UID:10001153-1776362400-1776366000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n*This week’s session will be held at Westmount – we will meet at Freedom Tree as usual and jog over to the playground as a warmup – feel free to meet us there* \nActivation set: \n– 4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set (30-35 mins): Vo2 Max Intervals \nAccumulate as many hill reps as possible in the allotted time. \n60s hill effort (to the whistle) / jog back down recovery. \nEffort is hard / 9 out of 10 RPE / Breathing is shallow and rapid \nEveryone will be working to the same time domain (60s) and everyone will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.\nGauge consistency by aiming to reach the same point on the hill with each rep. “ \n  \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-10/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260412T090000
DTEND;TZID=UTC:20260412T103000
DTSTAMP:20260405T140206Z
CREATED:20260405T140206Z
LAST-MODIFIED:20260405T140206Z
UID:10001148-1775984400-1775989800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey. No need to book. Just familiarise yourself with the below details and turn up ready to run. (Our volunteers wear bright yellow tees so just say hi when you get there)\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. All abilities welcome.\n\n\nGroup 2 is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) \, getting back into it\, or for those more experienced runners just wanting a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail /lead runner. \nIf you are unsure about any of the above either drop by the store or email info@rocknroadrunners.je \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 \nWhere: La Fregate Cafe \nhttps://goo.gl/maps/KPphf5kHGkShGcLj7 \nWhen: Sunday 12th April 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 proper hill and lots of lightly-trafficked back roads \nHighlights: The beauty of this route is the simplicity of it’s backdrop. Loads of little sedate and green country lanes which serve as a reminder as to how beautiful every parish is in Jersey. \nToilet Situation: Public toilets available at West Park \nPost-run recaffeination: The Yard \nIf you would like more information about the Rock n Road Runners run club or would like to become a member click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.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-15/
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:20260411T080000
DTEND;TZID=UTC:20260411T093000
DTSTAMP:20260405T210139Z
CREATED:20260405T203804Z
LAST-MODIFIED:20260405T210139Z
UID:10001149-1775894400-1775899800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: PARKRUN SPECIAL (Les Q - Corbiere - Les Q then ParkRun)
DESCRIPTION:This week we’re showing our support for the JBTC Awareness Event so we’ll be finishing the last 30 mins of both our 90min and 60 min trail groups with the Jersey ParkRun. We’ll then head for some well-earned coffee & cake at Off the Rails. DON’T FORGET YOUR YELLOW PARKING DISCS FOLKS\n\nThe RNRR weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book – just turn up ready to run and say hi to one of the volunteers. \n\nGroup 1 start at 8:00am and will run for about  55 minutes (27.5 minutes out & 27.5 minutes back) before joining ParkRun.\nGroup 2 start at 8:30am and will run for about 25 mins (also out & back) before joining Parkrun. This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\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) (add your yellow parking disc)\nhttps://maps.app.goo.gl/a2DSXnbohWnGu4s76 \nWhen: Saturday 11th April 8am-90mins/8:30am-60 mins \nRoute: Les Q – Dunes – Corbiere – Les Q – PARKRUN \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 Elephant Park\, Le Braye & La Pulente as well as Les Q Sports Centre \nPost-run recaffeination: Off the Rails \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.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-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260409T180000
DTEND;TZID=UTC:20260409T190000
DTSTAMP:20260408T175541Z
CREATED:20260405T133233Z
LAST-MODIFIED:20260408T175541Z
UID:10001146-1775757600-1775761200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n  \nWarm Up:-\n3-5 mins easy jogging\nDynamic stretching & mobilisation \nMain Set:- The Cooper run test:  \nThe Cooper Test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nFor anyone on a generic plan who has been given the option of a 3k benchmark or 30 min threshold test to do instead\, they are welcome to join in the warmup\, and then do their own benchmark unsupervised. \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-9/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260405T090000
DTEND;TZID=UTC:20260405T103000
DTSTAMP:20260330T135345Z
CREATED:20260330T125454Z
LAST-MODIFIED:20260330T135345Z
UID:10001145-1775379600-1775385000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Long Beach - St Martins 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\nThere are two groups available\, both run in an out & back format:\n\n– 90 minutes (45 mins out & 45 mins back)\n– 50 minutes (25 mins out & 25 mins back)\n\n\nThis session will be supported by a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. No need to book\, just turn up and ay hi to one of our volunteers (in high viz yellow tees)\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \n\n\nIf you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email info@rocknroadrunners.je \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 \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 5th April\, 0900 \nRoute: Long Beach – Queens Valley – St Martins Church (Out & Back) \nhttps://www.strava.com/routes/3443225508068383272\nRoute Details: Mostly green lanes and quiet backcountry roads with a couple of hills thrown in for good measure. \nPost Run Cafe Stop: Veranda\, Gorey Village \nToilet Situation: Public toilets available at Long Beach \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@rocknroadrunners.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-st-martins-church-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:20260404T080000
DTEND;TZID=UTC:20260404T093000
DTSTAMP:20260330T135847Z
CREATED:20260329T151908Z
LAST-MODIFIED:20260330T135847Z
UID:10001142-1775289600-1775295000@rocknroad.je
SUMMARY:Saturday Trails:(8am-90 mins / 8:30am-60 mins) St Brelades Bay - Ouaisne - Portelet (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book – just turn up ready to run and say hi to one of the volunteers (wearing bright yellow tees). \n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you 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@rocknroadrunners.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* \n\n\n\n\n\n\nIf you are interested in joining the club you’ll find more information here. Got questions? – email us at info@rocknroadrunners.je \n\n\n\n\n\nHappy trails  \nTHIS WEEK \n \nWhere: Woodford Car Park (Opposite Winston Churchill Park) – Parking fees apply\nhttps://goo.gl/maps/XgcxGrum9UEfBtej7\n \nWhen: Saturday 4th April: 8am for 90 min group / 8:30am for 60min group \nRoute: Woodford Car Park – Ouaisne – Portelet (Out & Back) \nhttps://www.strava.com/routes/3369672043249007646 \nDescription: Mostly singletrack trail with a variety of underfoot terrain. This route will throw sand\, rock\, pebbles and mud your way so definitely pack your trail shoes. There are some short road sections and a couple of scrambly climbs but otherwise very non-technical. \nHighlights: This route highlights our southern coast with stunning beach panoramas\, classic cliffpaths displaying the floral abundance and diversity of the island and quiet\, shaded woodland oases. Our favourite views are those over Ouaisne Bay and the glimpses of Janvrin’s tomb in Portelet Bay. \nToilets: Winnie Park\, Eastern end of promenade at Brelades & Ouaisne car park \nPost-Run Recaffeination: Varies – plenty of options in the Bay! \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. Link here \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/saturday-trails-brelades-bay-ouaisne-portelet-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:20260402T180000
DTEND;TZID=UTC:20260402T190000
DTSTAMP:20260330T133526Z
CREATED:20260329T153234Z
LAST-MODIFIED:20260330T133526Z
UID:10001143-1775152800-1775156400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n  \nWarm Up:-\n3-5 mins easy jogging\n15 mins dynamic stretching & mobilisation \nMain Set – Race Effort Intervals \n2-4 x\n10 minutes @ Race Effort (Tempo Effort if not racing)\n90s jog recovery \nThis is one of the final workouts in our race specific block of sessions\, with Spring Marathons just around the corner. Following on with over under alternations\, this is focused on longer periods of time at race day effort with short recoveries. If you are finding that you need to walk the recoveries\, then you are running too fast and need to slow down to a more manageable intensity. \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 10 min interval at a comfortably hard effort\, around 6-7/10 or a pace you could hold for 60mins.  \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-8/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260329T090000
DTEND;TZID=UTC:20260329T103000
DTSTAMP:20260322T181336Z
CREATED:20260322T181143Z
LAST-MODIFIED:20260322T181336Z
UID:10001141-1774774800-1774780200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Runs: (90 & 50 min options) The Windmill - L'Etacq (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly (chatty) group road run for all abilities. We meet every Sunday to run along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey. We always run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book – just turn up ready to run and say hi to one of the ‘bright yellow’ volunteers.\n\nGroup 1 run for 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 run for 50 minute (25 minutes out & 25 minutes back) on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. We run for time\, not distance so just get as far as we get within the time we have.\n\n\nThe groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above or have questions please feel free to either drop by and speak to our friends in the Rock n Road run shop in Liberty Wharf or email us at: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\nTHIS WEEK \n \nMeet Where: The Windmill by Jersey Kitchen in St Marys \nhttps://maps.app.goo.gl/ToxRPj2HETfHviup7 \nWhen: Sunday 29th March\, 2026 \nRoute: https://www.strava.com/routes/3413268129958941104 \nRoute Details: A flat\, runnable road route through the serene country lanes of St Ouens. Stunning views across St Ouens Bay are a highlight. \nToilet Situation: Toilets available at The Windmill & by St Ouens Parish Hall \nPost-run recaffeination: The Windmill https://jerseykitchen.co.uk/windmill \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je or check out the run club website 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-the-windmill-letacq-out-back-3/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/7b0f6157-3ae9-4d4f-bdda-1eafeacf0b70.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260328T080000
DTEND;TZID=UTC:20260328T093000
DTSTAMP:20260323T093126Z
CREATED:20260322T182608Z
LAST-MODIFIED:20260323T093126Z
UID:10001140-1774684800-1774690200@rocknroad.je
SUMMARY:RNRR Group Trail Run: (90 & 60min options)  Durrell - Bonne Nuit / Les Platons (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book – just turn up ready to run and say hi to one of the ‘bright yellow’ volunteers. \n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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 the shop.\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here \nHappy trails  \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 28th March: 8am – 90 mins group / 8:30am – 60min group \nRoute: Durrell – Bouley Bay – Les Platons \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.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/rnrr-group-trail-run-90-60min-options-durrell-bonne-nuit-les-platons-out-back/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260326T180000
DTEND;TZID=UTC:20260326T190000
DTSTAMP:20260325T203537Z
CREATED:20260322T175927Z
LAST-MODIFIED:20260325T203537Z
UID:10001139-1774548000-1774551600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 min EASY jogging\nDrills and mobility\nStrides\n \nMain set: We have two options for participants this week… \nAs the H2H half has now passed us\, focus turns either to future races – some will be looking forward to spring and summer marathons – or training goes back to a more general physical preparedness phase. \nFor the former\, tonight’s session will carry on with a focus of race pace over unders\, and for those with less focus on impending races\, the focus will be speed endurance. \nWe will carry out descending ladder of time with each rep getting shorter (this will either be just above race pace\, or getting progressively quicker to a defined pace target) with a consistent 90 sec between rep\, which will either be just below race pace\, or walking recovery \n9 min @ Half Marathon pace / above race pace\n90 sec WALK / below race pace\n7 min @ TEMPO (10k to 10 mile pace) / above race pace\n90 sec WALK / below race pace\n5 min @ 5k pace / above race pace\n90 sec WALK / below race pace\n3 min @ VO2 (3k pace) / above race pace\n90 sec WALK / below race pace\n1 min @ speed form / above race pace \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-7/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260322T090000
DTEND;TZID=UTC:20260322T103000
DTSTAMP:20260315T184154Z
CREATED:20251223T154101Z
LAST-MODIFIED:20260315T184154Z
UID:10001099-1774170000-1774175400@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: "Special H2H Day 60min Route" Quennevais Playing Fields – Windmill St Mary’s (Out & Back)
DESCRIPTION:The Rock n Road Runners run club FREE weekly group road run for all abilities. We meet every Sunday to run along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey. No need to book – just turn up\, say hi to one of our volunteers (in high viz) and enjoy the run!\n\n\n\nAs it’s the incredible “Hospice to Hospice Half Marathon” weekend\, many of our wonderful runners and volunteers will be involved in the race\, so this Sunday we’ll be leading just one group of up to 60 mins (30 mins out/30 mins back). As always\, ALL abilities are very welcome.\n\n\nThe group will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate this varies from person to person so please run at a pace you are comfortable with. We run for time\, not distance so we just get as far as we get within the time we have.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above or have questions please feel free to either drop by and speak to our friends in the Rock n Road run shop in Liberty Wharf or email us at: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\nTHIS WEEK \n \nMeet Where: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs\, the car park attendants there are fierce! \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Sunday 22nd March 0900 \nRoute: Les Quennevais Playing Field \nhttps://www.strava.com/routes/3065380939974552800 \nRoute Details: A firm favourite amongst those who dislike hills! A lovely (flat) mix of footpaths and quiet country lanes with a little bit of gravel thrown in. Delightful. \nToilet Situation: Toilets available at Elephant Park\, Les Quennevais Sports Centre\, St Peter’s Parish Hall/Community Centre \nPost-run recaffeination: Off The Rails (https://www.facebook.com/offtherailsjersey) \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je or check out the run club website 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-13/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/7b0f6157-3ae9-4d4f-bdda-1eafeacf0b70.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260321T080000
DTEND;TZID=UTC:20260321T093000
DTSTAMP:20260315T192032Z
CREATED:20260315T190739Z
LAST-MODIFIED:20260315T192032Z
UID:10001137-1774080000-1774085400@rocknroad.je
SUMMARY:Rock n Road Runners Trail Runs: 60 & 90mins groups from St Aubins - Corbiere via Railway Walk - La Moye (Out & Back)
DESCRIPTION:The RNRR free weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book. Just turn up ready to run and say hi to one of the volunteers (they wear high viz)\n\n\n\n\n\n\n\n\n\n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\n\n\n\n\nIf you would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here  \, you can email us at info@rocknroadrunners.je or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. \n  \nHappy trails  \n\n\n\n\n\n\n\nTHIS WEEK \n \nWhere: St Brelades Parish Hall (aka St Aubins Parish Hall) \nhttps://goo.gl/maps/1XAtVgr5ashAq8z77 \nWhen: Saturday 21st March\, 8am for 90 min group / 8:30am for 60 min group \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\, The Elephant Park & Corbiere \nPost-run recaffeination: Gallery Cafe\, St Aubins Pier \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@rocknroadrunners.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-trail-run-60-90-mins-groups-from-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:20260319T180000
DTEND;TZID=UTC:20260319T190000
DTSTAMP:20260317T170148Z
CREATED:20260315T192256Z
LAST-MODIFIED:20260317T170148Z
UID:10001138-1773943200-1773946800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: \nOption A\nFor those looking to continue the race specific block and not running the half-marathon this weekend:\nAs many reps as you can fit into 30-40mins of:\n800m just above race pace (run out on bottom of pier)\n800m just below race pace (run back along top of pier)\n*if your goal race is shorter than half marathon\, reduce the pace of the recoveries to allow for adequate lactate clearance \nOption B\nFor those racing the marathon this weekend\n10-12 x\n200m @ VO2 (run from the tree to the steps at Horizon and back)\n90 sec static rest\n*These are short snappy efforts at about 75% effort for that distance – we want to keep a fast leg turnover without much fatigue – stay relaxed and focussed on perfect form \nBoth these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-6/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260315T090000
DTEND;TZID=UTC:20260315T103000
DTSTAMP:20260311T161026Z
CREATED:20260308T163051Z
LAST-MODIFIED:20260311T161026Z
UID:10001136-1773565200-1773570600@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Grainville Playing Fields – St Martins Tea Room (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road-run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 is a maximum 50mins on an ‘out and back’ route (25 minutes out & 25 minutes back on the same route). This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates)\, or for those more experienced runners just wanting a shorter session.\n\nBoth sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a social\, chatty pace so we encourage to run at a pace you’re comfortable with. We might spread out a bit but\, as lots of people join us\, you’ll easily find a group at a similar pace to yourself. The tail runner will always be at the back!\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this is the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\n\n\n\nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nWe suggest that runners bring the following with them: running shoes\, weather-appropriate clothing\, charged mobile phone (with What3Words app if possible) and nutrition & hydration as required. \nIf you are unsure about any of the above either drop by and speak to our friends in the Rock n Road Run Co stop in Liberty Wharf or email us at the club: info@rocknroadrunners.je \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\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 15th March\, 0900 \n(NEW) Route: Grainville Playing Fields – Maufant – St Martins Tea Room (Out & Back) \nhttps://www.strava.com/routes/3451164587656709124 \nToilet Situation: Toilets available at The Five Oaks Pub & St Martins Tea Room \nPost-run re-caffeination: Five Oaks Pub \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@rocknroadrunners.je \n*Please note that all runners participate completely at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grainville-playing-fields-st-martins-tea-room-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:20260314T080000
DTEND;TZID=UTC:20260314T093000
DTSTAMP:20260308T162329Z
CREATED:20260308T162329Z
LAST-MODIFIED:20260308T162329Z
UID:10001135-1773475200-1773480600@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Sands - Val de la Mar  (Out & Back)
DESCRIPTION: The RNRR free weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance.\n\n\n\n\n\n\n\n\n\n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for those who have either just started running\, are newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\n\n\n\n\nIf you would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here  \, you can email us at info@rocknroadrunners.je or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. \n  \nHappy trails  \nTHIS WEEK \n \nWhere: Sands/Little Joe’s \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 14th March\, 0800 \nRoute: Sands – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3232749868688416080 \nRoute Description: A perfect mix of sandy paths\, gravel and grassy off-road delights. \nHighlights: The views across St Ouens Bay are unparalleled and the resevoir is stunning all year round. These old donkey trails are the definition of hidden gems and usually super quiet. \nToilet situation: Rather lacking unfortuately. There is a public WC at Goldies\, otherwise I’m sure Little Joe wouldn’t mind you using his. \nPost-run recaffeination: Sands/Little Joes \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@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-sands-val-de-la-mar-out-back-10/
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:20260312T180000
DTEND;TZID=UTC:20260312T190000
DTSTAMP:20260311T220954Z
CREATED:20260308T161806Z
LAST-MODIFIED:20260311T220954Z
UID:10001134-1773338400-1773342000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: Race Pace Alternations \n8-10 x\n90 secs slightly faster than Race Pace/Effort (103-105%)\nstraight into\n90 secs slightly slower than Race Pace/Effort (95-97%) \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important. This session in particular\, teaches the body to run slightly faster than race effort and then ‘recover’ and process any Lactate produced at a slightly slower effort\, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you’ll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces . \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 90 sec interval at a comfortably hard effort and recover with 90 secs of easy jogging. \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-5/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260308T090000
DTEND;TZID=UTC:20260308T103000
DTSTAMP:20260302T105655Z
CREATED:20260302T105655Z
LAST-MODIFIED:20260302T105655Z
UID:10001131-1772960400-1772965800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Durrell - Carrefour Selous (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\n\n\n\nThere are 2 lovely groups for you to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route. All abilities welcomed.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and a tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. There really is no pressure or expectation.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\n\n\n\n\n\n\n\n\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: Durrell Zoo \nhttps://maps.app.goo.gl/m1haY7HYUHbqDvPw7 \nWhen: Sunday 8th March \nRoute: Durrell – Trinity Manor – Sion – Carrefour (Out & Back) \nhttps://www.strava.com/routes/3435629612400423070 \nRoute Details: An undulating magical mystery tour through the beautiful\, less-trafficked green lanes of central Jersey. These are open roads with some main road crossings so adhere to the highway code and remain aware of other road users. \nRoute Highlights: These are lovely little lanes and roads which many of us don’t often have the chance to run along so I’d say the whole route is a highlight! \nToilet Situation: Durrell Zoo only \nPost-run recaffeination: Cafe Firely at Durrell \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.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-durrell-carrefour-selous-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:20260307T080000
DTEND;TZID=UTC:20260307T093000
DTSTAMP:20260302T105945Z
CREATED:20260302T105945Z
LAST-MODIFIED:20260302T105945Z
UID:10001132-1772870400-1772875800@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. \n\nGroup 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and run for up to  60 minutes (30 minutes out & 30 minutes back). This is an ideal group for those who have either just started running\, are newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you 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@rocknroadrunners.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* \n\n\n\n\nHappy trails  \nTHIS WEEK \n \nWhere: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 7th March 8am \nRoute: Goose Green – St Peters Valley – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3060522254412283132 \nRoute Description: A little bit of everything: gravel tracks\, paved road\, soft & muddy woodland trails and a whole lot of fun. \nHighlights: The woods in the Valley are a true oasis of calm whilst the aboreteum at Val de la Mar lays claim to some of the rarest trees in the world. The views across the reservoir are class too. \nToilet Situation: Public toilets by the Gunsite Cafe and there’s usually a random port-a-loo by the resevoir (use at your own risk!) \nPost-run recaffeination: Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our RNRR Facebook or Whatsapp groups\, drop us an email at info@rocknroadrunners.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-reservoir-out-back-7/
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:20260305T180000
DTEND;TZID=UTC:20260305T190000
DTSTAMP:20260303T184722Z
CREATED:20260302T103408Z
LAST-MODIFIED:20260303T184722Z
UID:10001130-1772733600-1772737200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThis week’s session will be coached by George Rice and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set – Race Pace Alternations \nIn 35 mins\, fit in as many reps as possible of\n400m slightly faster than Race Pace/Effort (103-105%)\nstraight into\n400m slightly slower than Race Pace/Effort (95-97%) \nWe continue with the same pace and intensity prescription as last week’s session\, but change the parameter to distance instead of time\, and this will equate to slightly longer time in both domains. As with the recent threshold sessions where we have a distance prescription\, we encourage you to work in pace groups to hold you accountable and keep you motivated. You can use the length of the pier to set out your intervals. \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 400m interval at a comfortably hard effort and recover with 400m of easy jogging \n  \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-4/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260304T080000
DTEND;TZID=UTC:20260304T093000
DTSTAMP:20260427T111450Z
CREATED:20260427T111203Z
LAST-MODIFIED:20260427T111450Z
UID:10001164-1772611200-1772616600@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. It’s always an ‘Out & Back’ course and we run for time\, not distance so everyone can run at a pace they’re comfortable with – without any pressure to cover a set distance. No need to book – just turn up ready to run and say hi to one of the volunteers in bright yellow tees. \n\nGroup 1 start at 8:00am and will run for about  90 minutes (45 minutes out & 45 minutes back).\nGroup 2 start at 8:30am and will run for about 60 mins (also out & back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nWe do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \n\n\n\n\nIf you are interested in joining the club\, there is more info here. Or you can email us at: info@rocknroadrunners.je \nHappy trails  \nTHIS WEEK \n \nWhere: Greve De L’ecq Car Park\nhttps://maps.app.goo.gl/39pjacaKo9P994GY7 \nWhen: Saturday 2nd May 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 re-caffeination: Colleens Cafe \nIf you would like to join the Rock n Road Runners run club click here\, (you don’t need to be a member to join any of our runs groups but there are lots of members benefits). If you have any questions or would like to be added to our RNR Facebook or WhatsApp group so you can keep up to date with all things run related\, drop us an email at info@rocknroadrunners.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-13/
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:20260301T090000
DTEND;TZID=UTC:20260301T103000
DTSTAMP:20260222T165004Z
CREATED:20260222T164945Z
LAST-MODIFIED:20260222T165004Z
UID:10001126-1772355600-1772361000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups for you to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route. All abilities welcomed.\n\nGroup 2 is a maximum of 50 mins and is also an ‘Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and a tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. There really is no pressure or expectation.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \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 1st March 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nPost-run recaffeination: The all new and improved Harbour Gallery Cafe \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.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-12/
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:20260228T083000
DTEND;TZID=UTC:20260228T093000
DTSTAMP:20260228T122150Z
CREATED:20260223T100246Z
LAST-MODIFIED:20260228T122150Z
UID:10001129-1772267400-1772271000@rocknroad.je
SUMMARY:Saturday Trails 60min Group: Corbiere Phare - Portelet (Out & Back)
DESCRIPTION:This is a slightly shorter version of our weekly trail run which takes place every Saturday along different trails around Jersey. We run for a total of 60 minutes (30mins out & 30mins back) along the same route as the 90 minute trail crew. There will be a lead runner guiding the way and a tail runner making sure that now one is being left behind. When available\, there will also be a middle volunteer keeping those nestled between and lead and the tail company. \nThe group is open to runners of all experience levels as we all belong out 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. \nHappy trails  \n \nTHIS WEEK \nWhere: Corbiere Phare (parking at rear by Radio Tower) \nhttps://goo.gl/maps/4ZrZyFFwXa4Uj4ha8 \nWhen: Saturday 28th Feb\, 0830 \nRoute: Corbiere Phare – Beauport – Ouaisne – Portelet (Out & Back) \nhttps://www.strava.com/routes/3187035999137647434 \nPost-run recaffeination: Corbiere Phare (http://corbierephare.com/breakfast) \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.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* \n 
URL:https://rocknroad.je/event/saturday-trails-60min-group-corbiere-phare-noirmont-point-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:20260228T080000
DTEND;TZID=UTC:20260228T093000
DTSTAMP:20260228T122111Z
CREATED:20260222T165408Z
LAST-MODIFIED:20260228T122111Z
UID:10001127-1772265600-1772271000@rocknroad.je
SUMMARY:Saturday Trails: Corbiere Phare - Portelet (Out & Back)
DESCRIPTION:This is our weekly trail run which takes place every Saturday along different trails around Jersey. We run for 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. \nHappy trails  \n \n  \nTHIS WEEK \nWhere: Corbiere Phare (parking at rear by Radio Tower) \nhttps://goo.gl/maps/4ZrZyFFwXa4Uj4ha8 \nWhen: Saturday 28th Feb\, 0800 \nRoute: Corbiere Phare – Beauport – Ouaisne – Portelet (Out & Back) \nhttps://www.strava.com/routes/3187035999137647434 \nPost-run recaffeination: Corbiere Phare (http://corbierephare.com/breakfast) \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.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* \n 
URL:https://rocknroad.je/event/saturday-trails-corbiere-phare-noirmont-point-out-back-4/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260226T180000
DTEND;TZID=UTC:20260226T190000
DTSTAMP:20260225T213954Z
CREATED:20260222T170206Z
LAST-MODIFIED:20260225T213954Z
UID:10001128-1772128800-1772132400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:Race Pace Alternations \nWarm-Up\n– Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n– Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set: \n8-10 x\n90 secs slightly faster than Race Pace/Effort (103-105%)\nstraight into\n90 secs slightly slower than Race Pace/Effort (95-97%) \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important. This session in particular\, teaches the body to run slightly faster than race effort and then ‘recover’ and process any Lactate produced at a slightly slower effort\, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you’ll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces .  \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 90 sec interval at a comfortably hard effort and recover with 90 secs of easy jogging.. \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-3/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260222T090000
DTEND;TZID=UTC:20260222T103000
DTSTAMP:20260219T132146Z
CREATED:20260219T132146Z
LAST-MODIFIED:20260219T132146Z
UID:10001125-1771750800-1771756200@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: The Lookout - St Mary's Pub (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for more or less time if you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for more experienced runners who just want a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email: info@rocknroadrunners.je \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 \nWhere: The Lookout Cafe  (parking at Layby 5\, Avenue) \nhttps://maps.app.goo.gl/ZPPVEvxFmepfVRyDA \nWhen: Sunday 22nd Feb\, 9am \nRoute: Lookout Cafe – Waterworks Valley – St Mary’s Pub (Out & Back) \nhttps://www.strava.com/routes/3146495217038617818 \nRoute Details: This beautiful little route climbs gently through the peaceful Waterworks Valley. Only one major climb and the rest is quiet country lanes. Downhill finish! We follow the strava route and simply turn around at ‘half time’\, regardless of how far we’ve got. \nRoute Highlights: Waterworks Valley is very serene and absolutely beautiful and the back lanes around St Lawrence and St Mary’s are picturesque. \nToilet Situation: Public toilets available by The Lookout Cafe & Old Station Cafe \nPost-run coffee &/or breakfast: The Lookout Cafe (https://thelookoutjersey.com) \n\n\n\nIf you would more information about the Rock n Road Runners run club or would like to join the club click here. or if you’d like to be added to their Facebook group to stay up to date with all things run related click here. \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-the-lookout-st-marys-pub-out-back-10/
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:20260221T080000
DTEND;TZID=UTC:20260221T093000
DTSTAMP:20260214T130450Z
CREATED:20260214T130450Z
LAST-MODIFIED:20260214T130450Z
UID:10001123-1771660800-1771666200@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Jersey Pearl - Grantez - Val de la Mar (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The run is a 90mins ‘Out & Back’ course (45mins out – 45mins back) with volunteers on hand to lead and tail so no one gets left behind. We run for time not distance so pace doesn’t matter and we just get as far as we get.  However feel free to run for any length of time you’d prefer. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure please feel free to contact us for more details.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. New to the group? – Just say hi to one of the volunteers in a high viz tee when you turn up and they’ll make sue you’re looked after. \nIf you are interested in joining the club\, there is more info here. Or you can email us at: info@rocknroadrunners.je \nHappy trails  \nTHIS WEEK \n \nWhere: Les Laveurs Car Park (opposite Jersey Pearl) \nhttps://maps.app.goo.gl/5gC5iSsyP61h7y7YA\nWhen: Saturday 21st February\, 0800 \nRoute: Les Laveurs/Jersey Pearl – Grantez – Val de la Mar Reservoir (Out & Back) \nhttps://www.strava.com/routes/3377663145976573560 \nRoute Description: A mix of rocky\, singletrack footpaths\, farm tracks and some old school wet\, muddy sections.  A little bit of everything. \nHighlights: This route incoporates a number of the less-trodden island trails\, boasting beautiful panoramic views of St Ouens Bay and the tranquil reservoir. \nToilet Situation: Public toilets available at Les Laveurs car park only \nPost-run re-caffeination: Jersey Pearl \nIf you would like to join the Rock n Road Runners run club click here\, (you don’t need to be a member to join any of our runs groups but there are lots of members benefits). If you have any questions or would like to be added to our RNR Facebook or WhatsApp group so you can keep up to date with all things run related\, drop us an email at info@rocknroadrunners.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-jersey-pearl-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:20260219T180000
DTEND;TZID=UTC:20260219T190000
DTSTAMP:20260217T171901Z
CREATED:20260217T164011Z
LAST-MODIFIED:20260217T171901Z
UID:10001124-1771524000-1771527600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set: Session Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \n1600m (1 mile or 4 lengths of the pier) Repeats at Tempo Pace (30-35 minutes) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1600m (1 mile) reps as you can fit into 30-40 minutes. Take 90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end of the pier\, and back and back again. Each length of the pier is effectively 400m. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so know what pace you should be targetting and holding your /k pace\, so that you aim for the same target time for each rep\, give or take 5-10 secs\n– Work as a group – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \n \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-2/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20260215T090000
DTEND;TZID=UTC:20260215T103000
DTSTAMP:20260209T114947Z
CREATED:20260209T114947Z
LAST-MODIFIED:20260209T114947Z
UID:10001122-1771146000-1771151400@rocknroad.je
SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is either a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course or there is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. The 50 minute group is ideal for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. If you need to turn back sooner for any reason you are always welcome to.\n\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes and weather-appropriate clothing\, mobile phone (ideally with with What3Words app loaded)\, nutrition & hydration as required . We do not mark the route so if you are concerned about getting lost we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone in the group who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above please either drop by and see our friends in the Rock N Road Run Co shop in Liberty Wharf or email us at: info@rocknroadrunners.je. \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 \n\n  \nWhere: Fitness First \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 15th February 0900 \nRoute: Fitness First – Harve des Pas – La Hougue Bie (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, mostly flat route along the front towards Harve des Pas along the seafront. There is a short climb up to La Hougue Bie if you make it that far but its worth it for the incredible views you get! \nToilet Situation: Public toilets available at La Frigate\, by La Folie Pub\, Good Egg & Dicq Slip \nPost-run recaffeination:  The Yard \nIf you have any questions about the group runs\, would like to join Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroadrunners.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-10/
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:20260214T080000
DTEND;TZID=UTC:20260214T093000
DTSTAMP:20260209T114726Z
CREATED:20260209T114726Z
LAST-MODIFIED:20260209T114726Z
UID:10001121-1771056000-1771061400@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Maison Des Landes - Greve (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The run is a 90mins ‘Out & Back’ course (45mins out – 45mins back) with volunteers on hand to lead and tail so no one gets left behind. We run for time not distance so pace doesn’t matter and we just get as far as we get.  However feel free to run for any length of time you’d prefer. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure please feel free to contact us for more details.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. New to the group? – Just say hi to one of the volunteers in a high viz tee when you turn up and they’ll make sue you’re looked after. \nIf you are interested in joining the club\, there is more info here. Or you can email us at: info@rocknroadrunners.je \nHappy trails  \nTHIS WEEK \n \nWhere: Maison Des Landes car park \nhttps://maps.app.goo.gl/LgqNAGGstdk72cJZA \nWhen: Saturday 14th February\, 8am \nRoute: Maison Des Landes – Battery Moltke – Grosnez – Plemont – Greve (Out & Back) \nhttps://www.strava.com/routes/3377685422377666168\nRoute Description: Mostly rocky\, singletrack cliffpath trails with a few stairs and a tiny bit of tarmac for good measure. Some good runnable sections \nHighlights: Stunning views North of the island\, lots of vibrant colours in the warmer months\, historical archiecture & a good view of the puffin statues \nToilet Situation: Public toilets available at Maison Des Landes\, Plemont & Greve by the seafront \nPost-run re-caffeination: Maison Des Landes \nIf you would like to join the Rock n Road Runners run club click here\, (you don’t need to be a member to join any of our runs groups but there are lots of members benefits). If you have any questions or would like to be added to our RNR Facebook or WhatsApp group so you can keep up to date with all things run related\, drop us an email at info@rocknroadrunners.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-maison-des-landes-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:20260212T180000
DTEND;TZID=UTC:20260212T190000
DTSTAMP:20260211T171432Z
CREATED:20260209T114618Z
LAST-MODIFIED:20260211T171432Z
UID:10001120-1770919200-1770922800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals
DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM  \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: Session Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set\n1k Repeats at Tempo Pace (30-35 minutes / max of 5-6 reps) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1200m reps as you can fit into 30-40 minutes. Take 90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end of the pier\, back to the FT then back to the end of the pier. Three lengths of the pier is effectively 1200m. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and holding your /k pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – we did this last week and it works well – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency. Someone takes charge of monitoring rest time.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even  better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \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\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
END:VCALENDAR