BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Rock n Road - ECPv6.16.5.1//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-WR-CALNAME:Rock n Road X-ORIGINAL-URL:https://rocknroad.je X-WR-CALDESC:Events for Rock n Road REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:UTC BEGIN:STANDARD TZOFFSETFROM:+0000 TZOFFSETTO:+0000 TZNAME:UTC DTSTART:20240101T000000 END:STANDARD END:VTIMEZONE 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 BEGIN:VEVENT DTSTART;TZID=UTC:20260208T090000 DTEND;TZID=UTC:20260208T103000 DTSTAMP:20260201T113705Z CREATED:20260201T113705Z LAST-MODIFIED:20260201T113705Z UID:10001118-1770541200-1770546600@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Splash - Cafe Ouen (Out & Back) DESCRIPTION:The ‘Rock n Road Runners’ run club free weekly group road run happens every Sunday (rain or shine) along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nWe offer a a choice of a 90 minute or a 50 minute group run group\, both on an ‘Out & Back’ course. All abilities are very welcome and catered for in both groups. Do feel free to run for more or less time if you prefer though.\n\n\nOur groups are supported with a dedicated group leader and tail runner so no one will ever be left behind. If you’re new to the group just introduce yourself to them when you arrive and they’ll make sure you feel welcome. (they’ll be the ones in bright yellow tees). The aim is always for a chatty pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with.\n\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. Our goal isn’t to run the entire Strava route\, we simply turn around at ‘half time’\, regardless of how far we’ve gone. \nIf you are unsure about any of the above either drop by to see our friends in the Rock n Road Run store in Liberty Wharf or email the run club directly: 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\nTHIS WEEKS SUNDAY GROUP RUN \nMeet At: Watersplash Car Park \nhttps://goo.gl/maps/uSWFLkHX2ktTMdaFA \nWhen: Sunday 8th February 0900 \nRoute: Watersplash – Mont Matthieu – Grantez – Cafe Ouen (Out & Back) \nhttps://www.strava.com/routes/3121136754636181948 \nRoute Details: An absolute peach of a route. Mostly flat with one hill (you can walk up if you need to) which provides stunning views of St Ouens Bay. Lightly trafficked. Dreamy. \nToilet Situation: Public toilets available at Le Braye (also St Ouens Parish Hall but it’s not on the route) \nPost-run recaffeination & refuel: Watersplash. \n\n\n\nIf you would like more information about Rock n Road Runners run club click here.You’ll also find their ‘join us’ link on the website if you’d like to become a member. Or if you’d like to be added to their RNR Facebook or Whatsapp group\, drop them 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-splash-cafe-ouen-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:20260207T080000 DTEND;TZID=UTC:20260207T093000 DTSTAMP:20260201T113951Z CREATED:20260201T113910Z LAST-MODIFIED:20260201T113951Z UID:10001119-1770451200-1770456600@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Greve - Sorel (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The run is an ‘up to’  90mins ‘Out & Back’ course (roughly 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\, please 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: Greve De L’ecq Car Park\nhttps://maps.app.goo.gl/39pjacaKo9P994GY7 \nWhen: Saturday 7th Feb 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-11/ 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:20260205T180000 DTEND;TZID=UTC:20260205T190000 DTSTAMP:20260204T162833Z CREATED:20260130T160333Z LAST-MODIFIED:20260204T162833Z UID:10001117-1770314400-1770318000@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:  \nSession 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) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1k reps as you can fit into 30-35 minutes. Take 60-90 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 the eastern end of the Radisson by the granite steps and running to the end and back\, and resting by the steps. \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.\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-intervals-62/ 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:20260201T090000 DTEND;TZID=UTC:20260201T103000 DTSTAMP:20260127T120536Z CREATED:20260127T120536Z LAST-MODIFIED:20260127T120536Z UID:10001114-1769936400-1769941800@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\nThe longer group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nThere is also a shorter 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates)\, or for those more experienced runners just wanting a shorter session.\n\nBoth sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a social\, chatty pace. We appreciate this pace varies from person to person but as lots of people join us you should find others at a similar pace to yourself.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this is the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, weather-appropriate clothing\, charged mobile phone (with What3Words app if possible) and nutrition & hydration as required. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above either drop by 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 1st Feb\, 0900 \nRoute: Grainville Playing Fields – Maufant – St Martins Tea Room (Out & Back) \nhttps://www.strava.com/routes/3451164587656709124Toilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & St Martins Tea Room \nPost-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at 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/ 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:20260131T080000 DTEND;TZID=UTC:20260131T093000 DTSTAMP:20260125T174603Z CREATED:20260125T172832Z LAST-MODIFIED:20260125T174603Z UID:10001113-1769846400-1769851800@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes-VDLM-Grantez (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure of anything please just get in touch.\n\n\n\nWe ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n\n \n\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 31st January 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Val de la Mar Resevoir – Grantez (Out & Back) \nhttps://www.strava.com/routes/3085562409074258960 \nRoute Description: The definition of all-terrain\, a groovy mix of road\, gravel tracks\, woodchip paths\, sandy trail and more technical singletrack. Plus a couple of hills for good measure (which it’s perfectly OK to walk up!) \nHighlights: Any route which allows you to romp around the Sand Dunes and explore the hidden little trails around Grantez is always well worth showing up for. \nToilet situation: Elephant Park & Les Q Sports Centre. \nPost-run recaffeination & refuel: Off the Rails \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-elephant-park-sand-dunes-vdlm-grantez-out-back-8/ 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:20260129T180000 DTEND;TZID=UTC:20260129T190000 DTSTAMP:20260128T145419Z CREATED:20260125T172626Z LAST-MODIFIED:20260128T145419Z UID:10001112-1769709600-1769713200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson are happy for you to stay warm/use the loo inside the hotel if you’d like to. NB: The hotel exit nearest the Freedom Tree is currently out of action so you’ll need to go the long way around) \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: Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \n  \nWarm Up:\n\n– easy jogging\n– mobilisations\n– drills and technique\n– strides\n\nMain Set: \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 \n800m Repeats at Tempo Pace (30 minutes) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 800m reps as you can fit into 30 minutes. Take 60 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 and back\, and resting by the Feedom Tree. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and calculate how long it will take you to run 800m at that 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’ve done this recently with 400s – 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” \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover. (In your own time) \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-intervals-61/ 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:20260125T090000 DTEND;TZID=UTC:20260125T103000 DTSTAMP:20260118T170929Z CREATED:20260118T170929Z LAST-MODIFIED:20260118T170929Z UID:10001109-1769331600-1769337000@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Goose Green - Hamptonne (Out & Back) DESCRIPTION:The Rock n Road Runners free weekly group road runs takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere is a 90mins group (45mins out and 45mins back) and a 50 minute group (25 mins out & 25 mins back) to choose from. Both groups follow the same ‘out and back’ route and we run for time\, not distance. You’re always welcome to run for any length of time you like\, but our volunteers will turn at the allocate times. The 50 minute group is an ideal group for those who have either just started running and are looking at going a little further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. You choose.\n\n\nBoth sessions are supported with a group leader and tail runner so no one will ever be left behind. The aim is always for a chatty\, social pace but we appreciate that what this means varies from person to person so please run at a pace you feel comfortable with.\n\n\nThe groups are open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by the store or email: 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: Green Goose Car Park \nhttps://goo.gl/maps/HqxpmRbVKJESNdBG9 \nWhen: Sunday 25th January\, 9am \nRoute: Green Goose – St Peters Valley – Carrefour – Hamptonne (Out & Back) \nhttps://www.strava.com/routes/3047929515298904144 \nRoute Description: Gentle incline up the valley with a little climb at the end\, slightly undulating towards Hamptonne. Minimal traffic and very peaceful. \nHighlights: Running through St Peter’s Valley with it’s dense canopy of trees is particularly serene. The menadering country lanes of St P/St Mary/St L are pretty idyllic too. \nToilet Situation: Gunsite public loos \nPost-run recaffeination: Gunsite Cafe \n\n\n\nIf you would like to find out more about\, or join\, the Rock n Road Runners run club (RNRR) click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them 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-goose-green-hamptonne-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:20260124T080000 DTEND;TZID=UTC:20260124T093000 DTSTAMP:20260119T115215Z CREATED:20260118T171755Z LAST-MODIFIED:20260119T115215Z UID:10001110-1769241600-1769247000@rocknroad.je SUMMARY:Rock n Road Runners Saturday Trail Run: Plemont - Greve Woods - Devils Hole (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you’re interested in joining the club or would like to find out more about what we get up to\, check out the run club website here. Or email the club at info@rocknroadrunners.je \nHappy trails \n\n\n  \n\n\n\nTHIS WEEK \n \nWhere: Plemont (top carpark) \nhttps://maps.app.goo.gl/PJSBSr5R9NcYyf6U6 \nWhen: Saturday\, 0800\, 24th January \nRoute: Plemont – Grosnez – Greve (Out & Back) \nhttps://www.strava.com/routes/3062706834195159940 \nRoute Description: Mostly rocky singletrack and some tarmac roads. Fairly undulating between Plemont & Greve. Be vigilant to traffic on the main road. \nHighlights: Stunning scenes over Plemont beach and the surrounding cliffpaths are quiet and beautiful. Section between Plemont & Grosnez is nice and flowy. Vews of the wicker Puffins too! \nToilet situation: Public toilets at Plemont (by cafe) & Greve de L’ecq (on the seafront) \nPost-run recaffeination: Plemont Beach Cafe \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note that all runners participate at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-saturday-trail-run-plemont-grosnez-greve-out-back-11/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/a2630e0b-119b-4f67-a9c9-defcce06708b.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260122T180000 DTEND;TZID=UTC:20260122T190000 DTSTAMP:20260121T110533Z CREATED:20260118T170713Z LAST-MODIFIED:20260121T110533Z UID:10001108-1769104800-1769108400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson 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:  Lactate Threshold session \n\nGoal: To improve Lactate clearance and pace at Lactate Threshold to enable you to hold faster paces for longer. Shorter reps with shorter recovery emphasise the need for pacing intervals correctly. \nWarm Up:\n\n– easy jogging\n– mobilisations\n– drills and technique\n– strides\n\nMain Set: \n– 6-10 x 3 mins @ Lactate Threshold intensity / 60s jog recovery between intervals\n\nCooldown: In your own time after the session. \nNotes: The Lactate Threshold intervals should be run at around 7-8/10 by perceived exertion\, comfortably hard effort\, breathing will be deep and laboured but still under control. Think 10-16k pace or an intensity you could hold for about an hour. The 60s recoveries should be sufficient if you’ve paced these intervals correctly. \nHint: if you’re clock watching\, you’re probably running too fast. These should feel sustainable. Max 40 mins of work total. \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-intervals-60/ 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:20260118T090000 DTEND;TZID=UTC:20260118T103000 DTSTAMP:20260111T163238Z CREATED:20260111T163238Z LAST-MODIFIED:20260111T163238Z UID:10001106-1768726800-1768732200@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. 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. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail /lead runner. \nIf you are unsure about any of the above either drop by the store or email 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 18th January 9am \nRoute: La Fregate – Sion – St John’s Village (Out & Back) \nhttp://www.strava.com/routes/3043951697637766338 \nRoute Details: An opportunity to explore some quiet country lanes hidden just outside our urban capital. Only one 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-14/ 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:20260117T080000 DTEND;TZID=UTC:20260117T093000 DTSTAMP:20260112T120820Z CREATED:20260112T120820Z LAST-MODIFIED:20260112T120820Z UID:10001107-1768636800-1768642200@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: St Johns - Les Mouriers Valley - Devils Hole (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for more or less time if you need to. The group is open to runners of all abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask 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. \nIf you are unsure about any of the above or want more information you can either drop by the store in Liberty Wharf or email the club – info@rocknroadrunners.je.\n\nLooking forward to having you join!\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device\nHappy trails \n\n\nTHIS WEEKS ROUTE \n\n\n\n \nWhere to meet: St Johns Recreation Ground carpark \nhttps://maps.app.goo.gl/X9dQo4PWXFnqKBid7 \nWhen: Saturday 17th January\, 0800 \nRoute: St Johns – Route Du Nord – North Coast Trails – Sorel – Les Mouriers Valley – Devils Hole. There is no target distance. We just get as far as we get at a comfortable pace in 90 minutes! (45 mins out & 45 mins back) \nhttps://www.strava.com/routes/3092513618593273724 \nRoute Description: Explore Jersey’s newest trails on the north coast via country lanes and a devilish turnaround point. This is a well trodden mix of gravel\, road and off road running which should have a little bit for everyone plus some spectacular views \nHighlights: The wild north coast cuts out the climb of Bonne Nuit to put you straight in the action\, following the paths round to Sorel and Devil’s Hole. \nToilet situation: St Johns Rec at the start/finish. \nPost-run coffee and breakfast: Brunch by Sam’s Hog Roast (St Johns Rec) \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. FB 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 completely at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-st-johns-les-mouriers-valley-devils-hole-out-back-6/ 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:20260115T180000 DTEND;TZID=UTC:20260115T190000 DTSTAMP:20260109T112730Z CREATED:20260104T165446Z LAST-MODIFIED:20260109T112730Z UID:10001103-1768500000-1768503600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:And we’re back!. After a small glitch (AKA Storm Goretti)\, we’re back for more intervals to welcome in 2026!  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (The Radisson are happy for you to stay warm/use the loo inside the hotel if you are early) \nThis is a 60 minute 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 to improve your running. \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• 5-10 minutes easy running.\n• Dynamic stretches and drills (e.g. high knees\, A-skips\, strides). \nMain set: Billat’s 30-30’s\n• 30 seconds at vVo2 pace (an effort you could hold for 6-9 minutes – 9/10 RPE)\n• 30 seconds at an easy pace (an effort you could hold for a couple of hours – 4-5/10 RPE)\n• Repeat until your vVo2 pace drops off and/or you are having to really slow down/walk for your recoveries \nCool-down:\n• 5-10 minutes easy jogging. \nNotes for the group:\n• Don’t start out too hard for the vVo2 efforts. These aren’t sprints and should feel hard but sustainable\, at least initially\n• Keep the easy paced recoveries honest. If you are walking your heart rate will drop and the purpose of the workout is compromised\n• Focus on retaining good form throughout \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-intervals-59/ 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:20260111T090000 DTEND;TZID=UTC:20260111T103000 DTSTAMP:20260105T142317Z CREATED:20260105T140117Z LAST-MODIFIED:20260105T142317Z UID:10001105-1768122000-1768127400@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Long Beach - Rozel (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\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.\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 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 11th January\, 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-90-minute-group-long-beach-rozel-out-back-6/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260110T090000 DTEND;TZID=UTC:20260110T103000 DTSTAMP:20260105T130758Z CREATED:20260105T130732Z LAST-MODIFIED:20260105T130758Z UID:10001104-1768035600-1768041000@rocknroad.je SUMMARY:Rock n Road Runners Gravel Run: Les Quennevais Playing Fields – Corbiere (Out & Back) DESCRIPTION:Introducing our first RNRR ‘gravel’ run. We’ve taken the concept of gravel bike riding and applied it to running. These group runs will take place over a mix of runnable trails and roads and are perfect for road runners wanting dabble off-road and newer runners wanting a taste of trail running. Trail shoes aren’t required but feel free to wear any running shoe you like.\n\nThe route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \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 (and roads)! \n\n\n\n\n\n\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: Saturday 10th January\, 0800 \nRoute: Les Quennevais Playing Field – Les Creux – Beauport – Corbiere (Out & Back) \nhttps://www.strava.com/routes/3430556962082623694\nRoute Details: A stunning little route taking in the best the west has to offer. Views over beauport and panoramic views of the lighthouse. Terrain is a mix of gravel\, runnable dirt trails\, cliffpaths and some tarmac. \nToilet Situation: Toilets available at Les Quennevais Sports Centre and at Corbiere. \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-gravel-run-les-quennevais-playing-fields-corbiere-out-back/ 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:20260104T090000 DTEND;TZID=UTC:20260104T103000 DTSTAMP:20251229T171313Z CREATED:20251229T171313Z LAST-MODIFIED:20251229T171313Z UID:10001102-1767517200-1767522600@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: The Windmill - L'Etacq (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run for all abilities. We meet every Sunday to run along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 run for 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 run for 50 minute (25 minutes out & 25 minutes back) on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. We run for time\, not distance so just get as far as we get within the time we have.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above 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 4th January\, 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-2/ 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:20260103T080000 DTEND;TZID=UTC:20260103T093000 DTSTAMP:20251229T170816Z CREATED:20251229T170816Z LAST-MODIFIED:20251229T170816Z UID:10001101-1767427200-1767432600@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club 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 3rd January\, 8am \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/rock-n-road-runners-group-trail-run-durrell-bonne-nuit-les-platons-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:20260101T093000 DTEND;TZID=UTC:20260101T103000 DTSTAMP:20251224T124511Z CREATED:20251224T124511Z LAST-MODIFIED:20251224T124511Z UID:10001100-1767259800-1767263400@rocknroad.je SUMMARY:NEW YEARS DAY SPECIAL Group Road Run: Royal Yacht - Town - Marina Loop DESCRIPTION:Kicktart your 2026 off right by getting a run in early doors! \nWe’ll be starting and finishing oustide the Royal Yacht Hotel with our volunteers offering both 6 and 3 mile loop options. Both routes will take in all the sights and sounds of our town centre. Coffee and cake consumption post-run strongly encouraged. \n\n\n\nEnjoy! \n\n\n\n\n\n\n6mile/10k Loop \n \n3mile/5k Loop \n \nWhere: Royal Yacht Hotel \nWhen: 1st January\, 0930 \nRoutes: \n10k – https://www.strava.com/routes/3309092406982093802 \n5k – https://www.strava.com/routes/3308847931568187816 \nRoute Description: Roads\, pavements and footpaths around St Helier. You know the drill \nHighlights: All the classic St Helier landmarks: Radisson Hotel\, big needle thing by Albert Pier\, Steam Clock\, Snow Hill bogs. You name it. \nToilet situation: Bountiful town WC’s \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/new-years-day-special-group-road-run-royal-yacht-town-marina-loop/ 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:20251227T080000 DTEND;TZID=UTC:20251227T093000 DTSTAMP:20251223T141956Z CREATED:20251223T141956Z LAST-MODIFIED:20251223T141956Z UID:10001097-1766822400-1766827800@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes - Corbiere (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n\n \n\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 27th December\, 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Petit Port – Corbiere (Out & Back) \nhttps://www.strava.com/routes/3156695417621732902 \nRoute Description: The definition of all-terrain\, a groovy mix of road\, gravel tracks\, woodchip paths\, sandy trail and more technical singletrack. Plus a couple of hills for good measure. \nHighlights: Any route which allows you to romp around the Sand Dunes and also marvel at Corbiere Lighthouse and the SW Coast is a winner. \nToilet situation: Elephant Park\, Les Q Sports Centre\, Le Braye\, Corbiere \nPost-run re-caffeination: Off the Rails \nFeel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-elephant-park-sand-dunes-corbiere-out-back-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:20251225T090000 DTEND;TZID=UTC:20251225T100000 DTSTAMP:20251223T144147Z CREATED:20251223T144147Z LAST-MODIFIED:20251223T144147Z UID:10001098-1766653200-1766656800@rocknroad.je SUMMARY:Christmas Day Parkrun DESCRIPTION: URL:https://rocknroad.je/event/christmas-day-parkrun/ END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251221T090000 DTEND;TZID=UTC:20251221T103000 DTSTAMP:20251215T144256Z CREATED:20251215T144256Z LAST-MODIFIED:20251215T144256Z UID:10001095-1766307600-1766313000@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Grainville Playing Fields – Archirondel (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road-run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThis Sunday we’ll be leading 1 x 60 minute group because it’s Jersey Marathon weekend and many of our runners and volunteers will be either participating or volunteering with the event. (Ordinarily we have a 90 minute and a 50 minute group)\n\n\nAll our group runs are 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. We appreciate this pace varies from person to person but as lots of people join us you should find others at a similar pace to yourself.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this is the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, weather-appropriate clothing\, charged mobile phone (with What3Words app if possible) and nutrition & hydration as required. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above either drop by 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\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 21st December\, 9am \nRoute: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back) \nhttps://www.strava.com/routes/3057758729828059910 \nRoute Details: A fairly flat (except for one bit!) and very scenic route which mostly traverses quiet country lanes\, meandering from Grand Vaux reservoir towards St Catherines. \nToilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & Driftwood Cafe at Archirondel \nPost-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at 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-archirondel-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:20251220T080000 DTEND;TZID=UTC:20251220T093000 DTSTAMP:20251215T143846Z CREATED:20251215T143846Z LAST-MODIFIED:20251215T143846Z UID:10001094-1766217600-1766223000@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Sands - Val de la Mar (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here \,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 20th Dec\, 0800 \nRoute: Sands – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3232749868688416080 \nRoute Description: I guarantee that at least a few of you won’t have been on these trails before! A perfect mix of sandy paths\, gravel and grassy off-road delights. \nHighlights: The views across St Ouens Bay are unparalleled and the resevoir is stunning all year round. These old donkey trails are the definition of hidden gems and usually super quiet. \nToilet situation: Rather lacking unfortuately. At a push there is a public WC at Goldies otherwise I’m sure Little Joe wouldn’t mind you using his. \nPost-run recaffeination: Sands/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-9/ 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:20251218T180000 DTEND;TZID=UTC:20251218T190000 DTSTAMP:20251217T084855Z CREATED:20251217T084855Z LAST-MODIFIED:20251217T084855Z UID:10001096-1766080800-1766084400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals CHRISTMAS SPECIAL! DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the back entrance of the Radisson hotel and stay warm/dry until we start if you’d like to) \nThis is a 60 minute 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 to improve your running. \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: IT’S A CHRISTMAS SPECIAL BABY – YEAH \nGrab your most Christmassy run kit and prepare for Coach Dan ‘The Grinch’s’ Christmas Special\, for our last intervals session of 2025. Will you earn an extra mince pie at the end???? \nWarm-Up:\n2-3 mins – easy jog\nDynamic stretching and running drills \nMAIN SET: 12 days of Xmas pyramid…. \n1(0) secs on @ 100% effort\n2(0) secs on @ 95% effort\n3(0) secs on @ 90% effort\n. \n12(0) secs on @ tempo pace\n.\n.\n3(0) secs on @ 90% effort\n2(0) secs on @ 95% effort\n1(0) secs on @ 100% effort \nStarting at 10 secs of near maximal effort\, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo\, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.\n30 secs recovery between each effort \n35 mins total \nIntended adaptation : caloric deficit to enable increased mince pie absorption \nCool Down: \n5-10 mins easy jog in your own time. \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-intervals-christmas-special/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/IMG_1250.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251214T090000 DTEND;TZID=UTC:20251214T103000 DTSTAMP:20251215T143420Z CREATED:20251207T145012Z LAST-MODIFIED:20251215T143420Z UID:10001091-1765702800-1765708200@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 14th December \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-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:20251213T080000 DTEND;TZID=UTC:20251213T093000 DTSTAMP:20251207T145313Z CREATED:20251207T145313Z LAST-MODIFIED:20251207T145313Z UID:10001092-1765612800-1765618200@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather appropriate clothing\, charged mobile phone (preferably with with What3Words app downloaded)\, nutrition and hydration. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n \nWhere: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 13th December 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-6/ 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 END:VCALENDAR