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BEGIN:VEVENT
DTSTART;TZID=UTC:20251030T180000
DTEND;TZID=UTC:20251030T190000
DTSTAMP:20260412T215328
CREATED:20251027T170543Z
LAST-MODIFIED:20251029T065655Z
UID:10001067-1761847200-1761850800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
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 need 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. This 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: Mona Fartlek\nGoal: This session focuses on building speed endurance and improving your ability to recover while maintaining effort over time. \nWarm-Up:\n05-10 minutes easy jog\ndynamic stretching and running drills (high knees\, butt kicks\, etc.)\n\nMain Set:\nYou’ll be alternating between hard efforts and recovery jogs with no stopping during the workout. The intensity should be controlled but hard on the fast intervals and an easy jog/fast walk during recovery.\n2 x 90 seconds fast\, 90 seconds easy jog recovery (or fast walk)\n4 x 60 seconds fast\, 60 seconds easy jog recovery (or fast walk)\n4 x 30 seconds fast\, 30 seconds easy jog recovery (or fast walk)\n4 x 15 seconds fast\, 15 seconds easy jog recovery (or fast walk) \nCooldown:\n05-10 minutes easy jog \nPacing Tips:\nAim to run the fast sections at around 75-90% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving.\n\nNotes:\nThis workout is 20 minutes of continuous running\, so make sure to stay mentally focused and control your effort throughout. It’s a great way to push your limits while training your body to recover faster between hard efforts \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-51/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251026T090000
DTEND;TZID=UTC:20251026T103000
DTSTAMP:20260412T215328
CREATED:20251020T141828Z
LAST-MODIFIED:20251020T141828Z
UID:10001066-1761469200-1761474600@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 26th October 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-13/
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:20251025T080000
DTEND;TZID=UTC:20251025T093000
DTSTAMP:20260412T215328
CREATED:20251020T133855Z
LAST-MODIFIED:20251020T141902Z
UID:10001065-1761379200-1761384600@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 25th October\, 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-5/
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:20251023T180000
DTEND;TZID=UTC:20251023T190000
DTSTAMP:20260412T215328
CREATED:20251020T131208Z
LAST-MODIFIED:20251022T093259Z
UID:10001063-1761242400-1761246000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the hotel until we’re about to start when you arrive if you’d prefer) \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. This 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 : PLoS One Ascending Sprint Ladders\nGoal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max \nWarm-Up:\n2-3 minutes easy jog\ndynamic stretching and running drills\n3-4 strides building in pace to 90% \nMain Set:\nYou’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio\, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.\n6 sets of\n15 sec sprint / 45 secs easy jog recovery (or fast walk)\n30 sec sprint / 90 secs easy jog recovery (or fast walk)\n45 sec sprint / 135 secs easy jog recovery (or fast walk)\nrepeat \nPacing Tips:\nAim to run the fast sections at around 90-95% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time\, so don’t hold back\, the idea is to elevate heart rate and spike blood lactate levels\, and also stress the musculoskeletal system. \nCool Down: Stretches and easy jogging in your own time. \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-50/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251019T090000
DTEND;TZID=UTC:20251019T103000
DTSTAMP:20260412T215328
CREATED:20251013T100451Z
LAST-MODIFIED:20251014T205328Z
UID:10001062-1760864400-1760869800@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 19th October 2025 \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/
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:20251018T080000
DTEND;TZID=UTC:20251018T093000
DTSTAMP:20260412T215328
CREATED:20251012T180517Z
LAST-MODIFIED:20251012T180517Z
UID:10001060-1760774400-1760779800@rocknroad.je
SUMMARY:Saturday Trails: Brelades Bay - Ouaisne - Portelet (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for more or less time if you need to. 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 pop in and chat to our friends in the Rock n Road shop in Liberty Wharf.\n\nIf you’re new to the group just introduce yourself to the run leader 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\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 you’ll find more information here. Got questions? – email us at info@rocknroadrunners.je \n\n\n\n\n\nHappy trails  \nTHIS WEEK \n \nWhere: Woodford Car Park (Opposite Winston Churchill Park) – Parking fees apply\nhttps://goo.gl/maps/XgcxGrum9UEfBtej7\n \nWhen: Saturday 18th October\, 8am \nRoute: Woodford Car Park – Ouaisne – Portelet (Out & Back) \nhttps://www.strava.com/routes/3369672043249007646 \nDescription: Mostly singletrack trail with a variety of underfoot terrain. This route will throw sand\, rock\, pebbles and mud your way so definitely pack your trail shoes. There are some short road sections and a couple of scrambly climbs but otheriwse very non-technical. \nHighlights: This route highlights our southern coast with stunning beach panoramas\, classic cliffpaths displaying the floral abundance and diversity of the island and quiet\, shaded woodland oases. Our favourite views are those over Ouaisne Bay and the glimpses of Janvrin’s tomb in Portelet Bay. \nToilets: Winnie Park\, Eastern end of promenade at Brelades & Ouaisne car park \nPost-Run Recaffeination: Varies – plenty of options in the Bay! \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. Link here \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/saturday-trails-brelades-bay-ouaisne-portelet-out-back/
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:20251016T180000
DTEND;TZID=UTC:20251016T190000
DTSTAMP:20260412T215328
CREATED:20251012T181101Z
LAST-MODIFIED:20251013T094749Z
UID:10001061-1760637600-1760641200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \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. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: The Cooper run test (very beneficial for runners of all abilities) \nThe Cooper Run Test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nCool Down: Stretches and easy jogging in your own time. \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-49/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251012T090000
DTEND;TZID=UTC:20251012T103000
DTSTAMP:20260412T215328
CREATED:20251006T105925Z
LAST-MODIFIED:20251006T105925Z
UID:10001058-1760259600-1760265000@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: Les Quennevais Playing Fields – Windmill St Mary’s (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run 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: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs\, the car park attendants there are fierce! \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Sunday 12th October 0900 \nRoute: Les Quennevais Playing Field \nhttps://www.strava.com/routes/3065380939974552800 \nRoute Details: A firm favourite amongst those who dislike hills! A lovely (flat) mix of footpaths and quiet country lanes with a little bit of gravel thrown in. Delightful. \nToilet Situation: Toilets available at Elephant Park\, Les Quennevais Sports Centre\, St Peter’s Parish Hall/Community Centre \nPost-run recaffeination: Off The Rails (https://www.facebook.com/offtherailsjersey) \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je or check out the run club website here.  \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-les-quennevais-playing-fields-windmill-st-marys-out-back-12/
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:20251011T080000
DTEND;TZID=UTC:20251011T093000
DTSTAMP:20260412T215328
CREATED:20251006T110302Z
LAST-MODIFIED:20251006T110302Z
UID:10001059-1760169600-1760175000@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 11th October\, 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-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
BEGIN:VEVENT
DTSTART;TZID=UTC:20251009T180000
DTEND;TZID=UTC:20251009T190000
DTSTAMP:20260412T215328
CREATED:20250928T185600Z
LAST-MODIFIED:20251005T174430Z
UID:10001056-1760032800-1760036400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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 \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: \nCheck back here on Wednesday if you’d like full details of this week’s session. \nCool Down: Stretches and easy jogging in your own time. \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-48/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251005T090000
DTEND;TZID=UTC:20251005T103000
DTSTAMP:20260412T215328
CREATED:20250713T165756Z
LAST-MODIFIED:20250930T083020Z
UID:10001018-1759654800-1759660200@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 5th October\, 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-11/
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:20251004T080000
DTEND;TZID=UTC:20251004T093000
DTSTAMP:20260412T215328
CREATED:20250928T190949Z
LAST-MODIFIED:20250928T191057Z
UID:10001057-1759564800-1759570200@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 5th October\, 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-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:20250928T090000
DTEND;TZID=UTC:20250928T103000
DTSTAMP:20260412T215328
CREATED:20250922T084614Z
LAST-MODIFIED:20250922T084614Z
UID:10001053-1759050000-1759055400@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 28th September 9am \nRoute: La Fregate – Sion – St John’s Village (Out & Back) \nhttp://www.strava.com/routes/3043951697637766338 \nRoute Details: An opportunity to explore some quiet country lanes hidden just outside our urban capital. Only one 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-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:20250927T080000
DTEND;TZID=UTC:20250927T093000
DTSTAMP:20260412T215328
CREATED:20250922T084922Z
LAST-MODIFIED:20250922T084922Z
UID:10001054-1758960000-1758965400@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 27th July\, 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-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:20250925T180000
DTEND;TZID=UTC:20250925T190000
DTSTAMP:20260412T215328
CREATED:20250922T085314Z
LAST-MODIFIED:20250924T084732Z
UID:10001055-1758823200-1758826800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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!) \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 \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: \n40 min progressive run as\n8 min @ 20 sec/k slower than target race pace\n8 min @ 10 sec/k slower than target race pace\n8 min @ target race pace\n8 min @ 10 sec/k faster than target race pace\n8 min @ 20 sec/k faster than target race pace \nThis is primarily targetted at those competing in the forthcoming marathon\, whether its full distance or relay. If you are doing the whole thing\, use your target marathon pace\, for anyone doing either 2-person or 5-person relay use your half marathon pace as your target race pace \nProgressive runs teach you how to feel your pace and increase it even when you’re tired. As you initially engage the slow twitch muscle fibres at the easier pace and then start to engage more of the fast twitch fibres as you speed up\, you will increase oxygen uptake in a greater percentage of your muscle fibres\, building aerobic power and fatigue resistance.  \nCool Down: Stretches and easy jogging in your own time. \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-47/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250921T090000
DTEND;TZID=UTC:20250921T103000
DTSTAMP:20260412T215328
CREATED:20250915T170451Z
LAST-MODIFIED:20250915T183630Z
UID:10001052-1758445200-1758450600@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\nBecause many of our volunteers are helping with the “Race for the Kids” and “SuperTri”\, this week we will run 1 x 60mins group on an ‘Out & Back’ (30mins out and 30mins back) course rather than our usual 50 min and 90 minute groups – but please feel free to run for more or less time if you like.\n\n\nThe session 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\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 or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: Durrell Zoo \nhttps://maps.app.goo.gl/m1haY7HYUHbqDvPw7 \nWhen: Sunday 21st September \nRoute: Durrell – Trinity Manor – Sion – Carrefour (Out & Back) \nhttps://www.strava.com/routes/3055104223317964986 \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/
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:20250920T080000
DTEND;TZID=UTC:20250920T093000
DTSTAMP:20260412T215328
CREATED:20250914T161733Z
LAST-MODIFIED:20250914T161733Z
UID:10001051-1758355200-1758360600@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 20th September 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-5/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250918T180000
DTEND;TZID=UTC:20250918T190000
DTSTAMP:20260412T215328
CREATED:20250913T135951Z
LAST-MODIFIED:20250916T082954Z
UID:10001050-1758218400-1758222000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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!) \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 \n\nTHIS WEEKS SESSION – COACH DAN \n *This Thursday we’ll meet you at the first shelter along the the avenue (because it’s SuperTri week so the pier will be closed) \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: (30-35 mins): Fartlek Intervals + race pace effort\nAccumulate as many reps as possible in the allotted time.  \nStarting at the first shelter\, jog to the first lampost\, then run at approx VO2 pace for two lamposts\, then jog to the next lampost – repeat\, alternating between VO2 pace and easy until your reach the bunker at First Tower then return back to the first shelter at approx race pace/effort (if you goal is shorter than half or full marathon\, aim to hold tempo pace/effort). \nTake a break if necessary before repeating the set.\nGauge consistency by aiming to complete each set in the same time and holding the same pace on the return. \n*Not sure what all that means? – Don’t worry\, coach Dan will be on hand to explain the pace and help you run at the right intensity for your ability/goals. Beginners always welcome.  \n \nCool Down: Stretches and easy jogging in your own time. \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-46/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250914T090000
DTEND;TZID=UTC:20250914T103000
DTSTAMP:20260412T215328
CREATED:20250913T181852Z
LAST-MODIFIED:20250913T181852Z
UID:10001049-1757840400-1757845800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups for you to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route. All abilities welcomed.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and a tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. There really is no pressure or expectation.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: St Brelades Parish Hall \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 14th September 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nPost-run recaffeination: The all new and improved Harbour Gallery Cafe \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-st-aubins-to-st-marys-church-out-back-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:20250914T090000
DTEND;TZID=UTC:20250914T103000
DTSTAMP:20260412T215328
CREATED:20250907T201706Z
LAST-MODIFIED:20250907T201706Z
UID:10001047-1757840400-1757845800@rocknroad.je
SUMMARY:Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are 2 lovely groups for you to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and a tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. There really is no pressure or expectation.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: St Brelades Parish Hall \nhttps://maps.app.goo.gl/fBH5599XxuHTkyhC8 \nWhen: Sunday 14th September 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \nPost-run recaffeination: The all new and improved Harbour Gallery Cafe \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk*
URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-st-aubins-to-st-marys-church-out-back-9/
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:20250913T080000
DTEND;TZID=UTC:20250913T093000
DTSTAMP:20260412T215328
CREATED:20250907T204100Z
LAST-MODIFIED:20250907T204158Z
UID:10001048-1757750400-1757755800@rocknroad.je
SUMMARY:Saturday Trails: Corbiere Phare - Noirmont Point (Out & Back)
DESCRIPTION:This is our weekly trail run which takes place every Saturday along different trails around Jersey. We run for a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store. \nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nHappy trails  \n \n  \nTHIS WEEK \nWhere: Corbiere Phare (parking at rear by Radio Tower) \nhttps://goo.gl/maps/4ZrZyFFwXa4Uj4ha8 \nWhen: Saturday 13th September\, 0800 \nRoute: Corbiere Phare – Railway Walk – Beauport – Ouaisne – Noirmont Point (Out & Back) \nhttps://www.strava.com/routes/3057744321297789702 \nPost-run recaffeination: Corbiere Phare (http://corbierephare.com/breakfast) \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n 
URL:https://rocknroad.je/event/saturday-trails-corbiere-phare-noirmont-point-out-back-2/
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/10/RnR-Icon-Trail.jpg
ORGANIZER;CN="Rock n Road Run Co":MAILTO:info@rocknroad.je
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250911T180000
DTEND;TZID=UTC:20250911T190000
DTSTAMP:20260412T215328
CREATED:20250907T201158Z
LAST-MODIFIED:20250910T150329Z
UID:10001046-1757613600-1757617200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This 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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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!) \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 \n\nTHIS WEEKS SESSION  \n*This week’s session will be held at Westmount – we will still meet at Freedom Tree for 6pm and jog over to the far side playground at Westmount as our warmup – feel free to meet us there just after 6pm* \nGuided Drills and mobility: 15 mins \nActivation set\n4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set (30-35 mins): Vo2 Max Intervals\nAccumulate as many hill reps as possible in the allotted time.\n90s hill effort (to the whistle) / jog back down recovery.\nEveryone will be working to the same time domain (90s) and everyone will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.\nGauge consistency by aiming to reach the same point on the hill with each rep.  \nCool Down: Stretches and easy jogging in your own time. \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-45/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250907T090000
DTEND;TZID=UTC:20250907T103000
DTSTAMP:20260412T215328
CREATED:20250831T185247Z
LAST-MODIFIED:20250831T185247Z
UID:10001045-1757235600-1757241000@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\nBecause of the MNDA Jersey Half Marathon\, this week we will run 1 x 60mins group on an ‘Out & Back’ (30mins out and 30mins back) course rather than our usual 50 min and 90 minute groups – but please feel free to run for more or less time if you like.\n\n\nThe session 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 7th September\, 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-8/
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:20250906T080000
DTEND;TZID=UTC:20250906T093000
DTSTAMP:20260412T215328
CREATED:20250831T184700Z
LAST-MODIFIED:20250831T184700Z
UID:10001043-1757145600-1757151000@rocknroad.je
SUMMARY:Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. We run for time not distance so we just get as far as we get at a nice chatty pace. The group is open to runners of abilities as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store in Liberty Wharf or email the club at info@rocknroadrunners.je\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone (preferably with What3Words app)\, nutrition & hydration and weather-appropriate clothing. \nIf you are interested in finding out more about\, or joining the club\, there is more info here\, you can email the club at info@rocknroadrunners.je or pop into the Rock n Road store in Liberty Wharf. \n  \nHappy trails  \nTHIS WEEK \n \nWhere: Horsebox Cafe\nhttps://maps.app.goo.gl/nDkvtU9n1YM63ati6 \nWhen: Saturday 6th September 8am \nRoute: Horsebox – Bonne Nuit – Les Platons – Egypt  (Out & Back) \nhttps://www.strava.com/routes/2923914039414214276 \nRoute Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure. \nHighlights: Stunning views across our North Coast \nToilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit \nPost-run recaffeination: Horsebox Cafe \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups\, drop them 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-horsebox-to-egypt-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:20250904T180000
DTEND;TZID=UTC:20250904T190000
DTSTAMP:20260412T215328
CREATED:20250831T184315Z
LAST-MODIFIED:20250902T194941Z
UID:10001042-1757008800-1757012400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This 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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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!) \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 \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set:  \nOption A\nFor those looking to continue the race specific block and not running the half marathon this weekend\n6-8 x\n400m just above race pace (run out on bottom of pier)\n400m just below race pace (run back along top of pier)\n*if your goal race is shorter than half marathon\, reduce the pace of the recoveries to allow for adequate lactate clearance \nOption B\nFor those racing the half marathon this weekend\n10-12 x\n200m @ VO2 (run from the tree to the steps at Horizon and back)\n90 sec static rest\n*These are short snappy efforts at about 75% effort for that distance – we want to keep a fast leg turnover without much fatigue – stay relaxed and focussed on perfect form \nBoth these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown \n  \nCool Down: Stretches and easy jogging in your own time. \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-44/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250831T090000
DTEND;TZID=UTC:20250831T100000
DTSTAMP:20260412T215328
CREATED:20250825T120250Z
LAST-MODIFIED:20250825T120344Z
UID:10001041-1756630800-1756634400@rocknroad.je
SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back) 60 MINUTES
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 \nWhere: Fitness First (note\, as the Hospice 10k is on\, we will only be running for 30mins out & 30mins back on this route for a total of 60mins) \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 31st August\, 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: Either The Yard – or grab a coffee and snack and go catch all the triathlon action. \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-60-minutes/
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:20250830T080000
DTEND;TZID=UTC:20250830T093000
DTSTAMP:20260412T215328
CREATED:20250825T115724Z
LAST-MODIFIED:20250825T115724Z
UID:10001040-1756540800-1756546200@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 30th August\, 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/
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:20250828T180000
DTEND;TZID=UTC:20250828T190000
DTSTAMP:20260412T215328
CREATED:20250824T145855Z
LAST-MODIFIED:20250827T182556Z
UID:10001039-1756404000-1756407600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This 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\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of 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!) \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 \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: Race Pace Descending Ladder \n12/10/8/6/4 mins at Goal Race Pace with 60s walk/jog recovery. \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important.\nIf you are a beginner\, new to intervals or don’t have a race coming up then run the intervals at a steady aerobic effort\, about 6-7/10\, high Zone 2/low Zone 3 or a pace you could hold for a couple of hours (30k race pace) \nCool Down: Stretches and easy jogging in your own time. \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-43/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250824T090000
DTEND;TZID=UTC:20250824T103000
DTSTAMP:20260412T215328
CREATED:20250817T090657Z
LAST-MODIFIED:20250817T090657Z
UID:10001038-1756026000-1756031400@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 24th August 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-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:20250823T080000
DTEND;TZID=UTC:20250823T093000
DTSTAMP:20260412T215328
CREATED:20250817T090254Z
LAST-MODIFIED:20250817T090254Z
UID:10001035-1755936000-1755941400@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 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: Greve De L’ecq Car Park\nhttps://maps.app.goo.gl/39pjacaKo9P994GY7 \nWhen: Saturday 23rd August\, 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-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
END:VCALENDAR