Rock n Road Runners Sunday Road Run: Grainville Playing Fields – Archirondel (Out & Back)
2025-10-05 09:00 - 10:30 UTC
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.

This 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)

All 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.

The 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.

We 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.
If 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

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

Where: Grainville Playing Fields
https://goo.gl/maps/K5bNRVJUv9iwDMMg7
When: Sunday 5th October, 9am
Route: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back)
https://www.strava.com/routes/3057758729828059910
Route 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.
Toilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & Driftwood Cafe at Archirondel
Post-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy)
If 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
*Please note that all runners participate completely at their own risk*

Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes - Corbiere (Out & Back)
2025-10-04 08:00 - 09:30
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.

We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing.
If you are interested in joining the club, there is more info here.
Happy trails
THIS WEEK

Where: Elephant Park
https://maps.app.goo.gl/6AUDTQkMy7bkbNBy6
When: Saturday 5th October, 0800
Route: Elephant Park – Les Quennevais Track – Dunes – Petit Port – Corbiere (Out & Back)
https://www.strava.com/routes/3156695417621732902
Route 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.
Highlights: Any route which allows you to romp around the Sand Dunes and also marvel at Corbiere Lighthouse and the SW Coast is a winner.
Toilet situation: Elephant Park, Les Q Sports Centre, Le Braye, Corbiere
Post-run re-caffeination: Off the Rails
Feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running.
*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*

Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back)
2025-09-28 09:00 - 10:30
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.

Group 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.

Group 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.

Both 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.

The 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.

We 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.
If you are unsure about any of the above either drop by the store or email info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK
Where: La Fregate Cafe
https://goo.gl/maps/KPphf5kHGkShGcLj7
When: Sunday 28th September 9am
Route: La Fregate – Sion – St John’s Village (Out & Back)
http://www.strava.com/routes/3043951697637766338
Route 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
Highlights: 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.
Toilet Situation: Public toilets available at West Park
Post-run recaffeination: The Yard
If 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

*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*

Rock n Road Runners Group Trail Run: Sands - Val de la Mar (Out & Back)
2025-09-27 08:00 - 09:30
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.

We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing.
If 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.

Happy trails
THIS WEEK

Where: Sands/Little Joe’s
https://goo.gl/maps/6w4SB5bFsJ4iRR6t7
When: Saturday 27th July, 0800
Route: Sands – Val de la Mar (Out & Back)
https://www.strava.com/routes/3232749868688416080
Route 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.
Highlights: 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.
Toilet 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.
Post-run recaffeination: Sands/Little Joes
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-09-25 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION
Warm up:-
3-5 mins easy jogging
15-20 mins mobility & drills
Main set:
40 min progressive run as
8 min @ 20 sec/k slower than target race pace
8 min @ 10 sec/k slower than target race pace
8 min @ target race pace
8 min @ 10 sec/k faster than target race pace
8 min @ 20 sec/k faster than target race pace
This 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
Progressive 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.
Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: Durrell - Carrefour Selous (Out & Back)
2025-09-21 09:00 - 10:30
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.

Because 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.

The 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.

The 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.

We 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.
If you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

Where: Durrell Zoo
https://maps.app.goo.gl/m1haY7HYUHbqDvPw7
When: Sunday 21st September
Route: Durrell – Trinity Manor – Sion – Carrefour (Out & Back)
https://www.strava.com/routes/3055104223317964986
Route 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.
Route 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!
Toilet Situation: Durrell Zoo only
Post-run recaffeination: Cafe Firely at Durrell

If 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

*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*

Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back)
2025-09-20 08:00 - 09:30
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.

We 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.
If you are interested in joining the club, there is more info here.
Happy trails
THIS WEEK

Where: Goose Green Car Park
https://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA
When: Saturday 20th September 8am
Route: Goose Green – St Peters Valley – Val de la Mar (Out & Back)
https://www.strava.com/routes/3060522254412283132
Route Description: A little bit of everything: gravel tracks, paved road, soft & muddy woodland trails and a whole lot of fun.
Highlights: 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.
Toilet Situation: Public toilets by the Gunsite Cafe and there’s usually a random port-a-loo by the resevoir (use at your own risk!)
Post-run recaffeination: Gunsite Cafe
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-09-18 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH DAN
*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)
Warm up:-
3-5 mins easy jogging
15-20 mins mobility & drills
Main set: (30-35 mins): Fartlek Intervals + race pace effort
Accumulate as many reps as possible in the allotted time.
Starting 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).
Take a break if necessary before repeating the set.
Gauge consistency by aiming to complete each set in the same time and holding the same pace on the return.
*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.

Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
2025-09-14 09:00 - 10:30
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.

There are 2 lovely groups for you to choose from.

Group 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route. All abilities welcomed.

Group 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.

Both 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.

Both 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.

We 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.
If you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

Where: St Brelades Parish Hall
https://maps.app.goo.gl/fBH5599XxuHTkyhC8
When: Sunday 14th September 0900
Route: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back)
https://www.strava.com/routes/3057761791600316454
Route 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.
Route 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.
Toilet Situation: Public toilets available at St Aubins, La Haule & Gunsite
Post-run recaffeination: The all new and improved Harbour Gallery Cafe

If 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

*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*

Rock n Road Runners Sunday Road Run: St Aubins to St Marys Church (Out & Back)
2025-09-14 09:00 - 10:30
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.

There are 2 lovely groups for you to choose from.

Group 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.

Group 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.

Both 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.

Both 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.

We 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.
If you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

Where: St Brelades Parish Hall
https://maps.app.goo.gl/fBH5599XxuHTkyhC8
When: Sunday 14th September 0900
Route: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back)
https://www.strava.com/routes/3057761791600316454
Route 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.
Route 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.
Toilet Situation: Public toilets available at St Aubins, La Haule & Gunsite
Post-run recaffeination: The all new and improved Harbour Gallery Cafe

If 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

*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*

Rock n Road Runners - Thursday Intervals
2025-09-11 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION
*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*
Guided Drills and mobility: 15 mins
Activation set
4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs
Main set (30-35 mins): Vo2 Max Intervals
Accumulate as many hill reps as possible in the allotted time.
90s hill effort (to the whistle) / jog back down recovery.
Everyone 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.
Be 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.
Gauge consistency by aiming to reach the same point on the hill with each rep.
Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: The Lookout - St Mary's Pub (Out & Back)
2025-09-07 09:00 - 10:30
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.

Because 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.

The 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.

The 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.

We 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.
If you are unsure about any of the above either drop by the store in Liberty Wharf or email: info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK
Where: The Lookout Cafe (parking at Layby 5, Avenue)
https://maps.app.goo.gl/ZPPVEvxFmepfVRyDA
When: Sunday 7th September, 9am
Route: Lookout Cafe – Waterworks Valley – St Mary’s Pub (Out & Back)
https://www.strava.com/routes/3146495217038617818
Route 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.
Route Highlights: Waterworks Valley is very serene and absolutely beautiful and the back lanes around St Lawrence and St Mary’s are picturesque.
Toilet Situation: Public toilets available by The Lookout Cafe & Old Station Cafe
Post-run coffee &/or breakfast: The Lookout Cafe (https://thelookoutjersey.com)

If 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.

*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*

Rock n Road Runners Group Trail Run: Horsebox to Egypt (Out & Back)
2025-09-06 08:00 - 09:30
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

We do ask that runners bring the following with them: trail shoes, charged mobile phone (preferably with What3Words app), nutrition & hydration and weather-appropriate clothing.
If 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.

Happy trails
THIS WEEK

Where: Horsebox Cafe
https://maps.app.goo.gl/nDkvtU9n1YM63ati6
When: Saturday 6th September 8am
Route: Horsebox – Bonne Nuit – Les Platons – Egypt (Out & Back)
https://www.strava.com/routes/2923914039414214276
Route Description: Mostly rocky singletrack/cliffpaths with a whole bunch of steps thrown in for good measure.
Highlights: Stunning views across our North Coast
Toilet Situation: Public toilets available at the Horsebox Cafe & Bonne Nuit
Post-run recaffeination: Horsebox Cafe
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-09-04 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH RIK
Warm Up:-
3-5 mins easy jogging
15-18 mins dynamic stretching & mobilisation
Main Set:
Option A
For those looking to continue the race specific block and not running the half marathon this weekend
6-8 x
400m just above race pace (run out on bottom of pier)
400m just below race pace (run back along top of pier)
*if your goal race is shorter than half marathon, reduce the pace of the recoveries to allow for adequate lactate clearance
Option B
For those racing the half marathon this weekend
10-12 x
200m @ VO2 (run from the tree to the steps at Horizon and back)
90 sec static rest
*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
Both these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown

Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back) 60 MINUTES
2025-08-31 09:00 - 10:00
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.

The 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.

Both 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.

The 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.

We 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.
If 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.

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

Where: 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)
https://goo.gl/maps/6NNzX4ye56VpG34s5
When: Sunday 31st August, 0900
Route: Fitness First – Harve des Pas – La Hougue Bie (Out & Back)
https://www.strava.com/routes/3060323642496588028
Route 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!
Toilet Situation: Public toilets available at La Frigate, by La Folie Pub, Good Egg & Dicq Slip
Post-run recaffeination: Either The Yard – or grab a coffee and snack and go catch all the triathlon action.
If 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.
*Please note that all runners participate at their own risk*

Rock n Road Runners Group Trail Run: Maison Des Landes - Greve (Out & Back)
2025-08-30 08:00 - 09:30
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.

We 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.
If you are interested in joining the club, there is more info here. Or you can email us at: info@rocknroadrunners.je
Happy trails
THIS WEEK

Where: Maison Des Landes car park
https://maps.app.goo.gl/LgqNAGGstdk72cJZA
When: Saturday 30th August, 8am
Route: Maison Des Landes – Battery Moltke – Grosnez – Plemont – Greve (Out & Back)
https://www.strava.com/routes/3377685422377666168
Route Description: Mostly rocky, singletrack cliffpath trails with a few stairs and a tiny bit of tarmac for good measure. Some good runnable sections
Highlights: Stunning views North of the island, lots of vibrant colours in the warmer months, historical archiecture & a good view of the puffin statues
Toilet Situation: Public toilets available at Maison Des Landes, Plemont & Greve by the seafront
Post-run re-caffeination: Maison Des Landes
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-08-28 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH RIK
Warm Up:-
3-5 mins easy jogging
15-18 mins dynamic stretching & mobilisation
Main Set: Race Pace Descending Ladder
12/10/8/6/4 mins at Goal Race Pace with 60s walk/jog recovery.
As we inch closer to races, practicing race pace and effort becomes increasingly important.
If 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)
Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: Splash - Cafe Ouen (Out & Back)
2025-08-24 09:00 - 10:30
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.

We 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.

Our 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.

We 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.
If 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

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEKS SUNDAY GROUP RUN
Meet At: Watersplash Car Park
https://goo.gl/maps/uSWFLkHX2ktTMdaFA
When: Sunday 24th August 0900
Route: Watersplash – Mont Matthieu – Grantez – Cafe Ouen (Out & Back)
https://www.strava.com/routes/3121136754636181948
Route 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.
Toilet Situation: Public toilets available at Le Braye (also St Ouens Parish Hall but it’s not on the route)
Post-run recaffeination & refuel: Watersplash.

If 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

*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*

Rock n Road Runners Group Trail Run: Greve - Sorel (Out & Back)
2025-08-23 08:00 - 09:30
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.

We 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.
If you are interested in joining the club, there is more info here. Or you can email us at: info@rocknroadrunners.je
Happy trails
THIS WEEK

Where: Greve De L’ecq Car Park
https://maps.app.goo.gl/39pjacaKo9P994GY7
When: Saturday 23rd August, 8am
Route: Greve – Greve Woods – Crabbe – Devils Hole – Mourier – Sorel (Out & Back)
https://www.strava.com/routes/2964909984431696218
Route Description: Soft woodland trails, rocky singletrack and just the tiniest bits of tarmac in beween.
Highlights: 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
Toilet Situation: Public toilets available at Greve by the seafront
Post-run re-caffeination: Colleens Cafe
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-08-21 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH RIK
Warm Up:-
3-5 mins easy jogging
15-18 mins dynamic stretching & mobilisation
Main Set – Race Pace Alternations
4-7 x
3 mins slightly faster than Race Pace/Effort (103-105%)
straight into
3mins slightly slower than Race Pace/Effort (95-97%)
As we inch closer to races, practicing race pace and effort becomes increasingly important. This session in particular, teaches the body to run slightly faster than race effort and then ‘recover’ and process any Lactate produced at a slightly slower effort, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you’ll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces .
If you are a beginner, new to intervals or don’t have a race coming up then run the 3 minute interval at a comfortably hard effort and recover with 3 minutes of easy jogging.
Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: 90 minute group: Long Beach - Rozel (Out & Back)
2025-08-17 09:00 - 10:30
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.

The group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. If you would like a shorter, slightly less hilly route please check out our 50 minute group for this week.

This session will be supported by a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.

The 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.

We 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.
If you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

This Week
Where: Long Beach Car Park
https://goo.gl/maps/HJWiij6knbGnBrBEA
When: Sunday 15th June, 0900
Route: Long Beach – Queens Valley – Rozel (Out & Back)
https://www.strava.com/routes/3118588946227387782
Route Details: Mostly green lanes and quiet roads with some gravel around Queens Valley. A couple of hills!.
Highlights: You get to see Jersey’s best castle! Queens Valley resevoir is a peach and the back lanes around St Martins are very peaceful.
Post Run Cafe Stop: Veranda, Gorey Village
Toilet Situation: Public toilets available at Long Beach and Rozel Harbour

If 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 rocknroadrunnersclub@gmail.com

*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*

Rock n Road Runners Sunday Road Run 50min Group: Long Beach - Queens Valley (Out & Back)
2025-08-17 09:00 - 10:00
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.

This is the 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. (NB: This is one of the few routes where the 50 minute group follow a different route to the 90 minute route. This is to avoid just running up a big hill and then turning around at the top and running back down).

Want something longer? Check out our 90 minute Long Beach group

As always, this group will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.

The 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.

We suggest that runners bring the following with them: running shoes, charged mobile phone with What3Words app, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner.
If you are unsure about any of the above either drop by to see our friends in the Rock n Road store in Liberty Wharf, or email us at: info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK

This Week
Where: Long Beach Car Park
https://goo.gl/maps/HJWiij6knbGnBrBEA
When: Sunday 15th June 0900
Route: Long Beach – Queens Valley (Out & Back)
https://www.strava.com/routes/3184500233376925270
Route Details: Mostly green lanes and quiet country roads. A couple of hills throughout but these can absolutely be walked if you need to.
Toilet Situation: Public toilets available at Long Beach.
Post-run recaffeination: The Veranda Cafe, Gorey Village

If 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

*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*

Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes-VDLM-Grantez (Out & Back)
2025-08-16 08:00 - 09:30
The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails, but if you’re unsure of anything please just get in touch.

We ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing.
If you are interested in joining the club, there is more info here.
Happy trails
THIS WEEK

Where: Elephant Park
https://maps.app.goo.gl/6AUDTQkMy7bkbNBy6
When: Saturday 14th June 0800
Route: Elephant Park – Les Quennevais Track – Dunes – Val de la Mar Resevoir – Grantez (Out & Back)
https://www.strava.com/routes/3085562409074258960
Route Description: The definition of all-terrain, a groovy mix of road, gravel tracks, woodchip paths, sandy trail and more technical singletrack. Plus a couple of hills for good measure (which it’s perfectly OK to walk up!)
Highlights: Any route which allows you to romp around the Sand Dunes and explore the hidden little trails around Grantez is always well worth showing up for.
Toilet situation: Elephant Park & Les Q Sports Centre.
Post-run recaffeination & refuel: Off the Rails
Also feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running.
*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*

Rock n Road Runners Sunday Road Run: Goose Green - Hamptonne (Out & Back)
2025-08-10 09:00 - 10:30
The Rock n Road Runners free weekly group road runs takes place every Sunday along the more picturesque streets, alleys, roads, lanes and byways of Jersey.

There is a 90mins group (45mins out and 45mins back) and a 50 minute group (25 mins out & 25 mins back). Both groups follow the same ‘out and back’ route and we run for time, not distance. You’re always welcome to run for any length of time you like but our volunteers will turn at the allocate times. The 50 minute group is an ideal group for those who have either just started running and are looking at going a little further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.

Both sessions are supported with a group leader and tail runner so no one will ever be left behind. The aim is always for a chatty, social pace but we appreciate that what this means varies from person to person so please run at a pace you feel comfortable with.

The groups are open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run, you’ve just started running or you’re looking for some motivation to run longer, this might be the group for you. Remember, if you run, you are a runner.

We suggest that runners bring the following with them: running shoes, charged mobile phone with What3Words app, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner.
If you are unsure about any of the above either drop by the store or email: info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK
Where: Green Goose Car Park
https://goo.gl/maps/HqxpmRbVKJESNdBG9
When: Sunday 9th August, 9am
Route: Green Goose – St Peters Valley – Carrefour – Hamptonne (Out & Back)
https://www.strava.com/routes/3047929515298904144
Route Description: Gentle incline up the valley with a little climb at the end, slightly undulating towards Hamptonne. Minimal traffic and very peaceful.
Highlights: Running through St Peter’s Valley with it’s dense canopy of trees is particularly serene. The menadering country lanes of St P/St Mary/St L are pretty idyllic too.
Toilet Situation: Gunsite public loos
Post-run recaffeination: Gunsite Cafe

If you would like to find out more about, or join, the Rock n Road Runners run club (RNRR) click here or if you’d like to be added to the RNRR Facebook or Whatsapp groups, drop them an email at info@rocknroadrunners.je

*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*

Rock n Road Runners Saturday Trail Run: Plemont - Grosnez - Greve (Out & Back)
2025-08-08 08:00 - 09:30
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.

We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing.
If you’re interested in joining the club or would like to find out more about what we get up to, check out the run club website here. Or email the club at info@rocknroadrunners.je
Happy trails

THIS WEEK

Where: Plemont (top carpark)
https://maps.app.goo.gl/PJSBSr5R9NcYyf6U6
When: Saturday, 0800, 9th August
Route: Plemont – Grosnez – Greve (Out & Back)
https://www.strava.com/routes/3092520974186557808
Route Description: Mostly rocky singletrack and some tarmac roads. Fairly undulating between Plemont & Greve. Be vigilant to traffic on the main road.
Highlights: Stunning scenes over Plemont beach and the surrounding cliffpaths are quiet and beautiful. Section between Plemont & Grosnez is nice and flowy. Vews of the wicker Puffins too!
Toilet situation: Public toilets at Plemont (by cafe) & Greve de L’ecq (on the seafront)
Post-run recaffeination: Plemont Beach Cafe
Also feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running.
*Please note that all runners participate at their own risk*

Rock n Road Runners - Thursday Intervals
2025-08-07 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH RIK
Warm Up:
– 5 mins easy jogging
– 15-20 mins dynamic stretching, mobilisation & technique drills
Main Set:
5-6 x
4mins at Lactate Threshold intensity with 2 min float (easy running)
Threshold Effort for these intervals is 10k – 10mile (tempo) race pace. Breathing is laboured, close to the point of going out of control. You could manage to say a short sentence. Rating of perceived effort is 7 / 10. Recoveries should be run at an easy pace to promote better lactate clearance – try and keep running but walk a bit if you have to.
If you are a beginner or new to intervals, run the 4 mins at a 6-7/10 effort, controlled breathing, and walk the 2 mins recoveries.

Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back)
2025-08-03 09:00 - 10:30
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.

Group 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.

Group 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 seeking a shorter session.

Both 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.

The 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.

We 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.
If you are unsure about any of the above either drop by the store or email info@rocknroadrunners.je

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK
Where: La Fregate Cafe
https://goo.gl/maps/KPphf5kHGkShGcLj7
When: Sunday 3rd August, 9am
Route: La Fregate – Sion – St John’s Village (Out & Back)
http://www.strava.com/routes/3043951697637766338
Route 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
Highlights: 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.
Toilet Situation: Public toilets available at West Park
Post-run recaffeination: The Yard
If 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

*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*

Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back)
2025-08-02 08:00 - 09:30
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.

We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing.
If 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
Happy trails
THIS WEEK

Where: Durrell/Jersey Zoo
https://goo.gl/maps/6w4SB5bFsJ4iRR6t7
When: Saturday 2nd August, 8am
Route: Durrell – Bouley Bay – Les Platons
https://www.strava.com/routes/3204841241960073260
Route Description: A glorious mix of road, steps, mud, roots, rocks, more steps and technical singletrack cliffpaths. Tough but beautiful.
Highlights: 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.
Toilet situation: Cafe Firefly (with cafe owners permission), public toilets at Bouley Bay & Bonne Nuit
Post-run recaffeination: Cafe Firefly
If 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
*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*

Rock n Road Runners - Thursday Intervals
2025-07-31 18:00 - 19:00 | Freedom Tree, Jardin De La Mer, St Helier
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.
The 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.
The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!)
These 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.
Your 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

THIS WEEKS SESSION – COACH RIK
Warm Up:
– 5 mins easy jogging
– 15-20 mins dynamic stretching, mobilisation & technique drills
Main Set: Classic Threshold Session
– 4-5 x 6mins at Lactate Threshold intensity with 60s jog/walk recovery
Threshold Effort for these intervals is 10mile – Half Marathon (16-21km) race pace. Breathing is laboured but controlled. You could manage to say a short sentence. Rating of perceived effort is 6-7 / 10.
Cool Down: Stretches and easy jogging in your own time.

*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*

Rock n Road Runners Sunday Road Run: Les Quennevais Playing Fields – Windmill St Mary’s (Out & Back)
2025-07-27 09:00 - 10:30
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.

Group 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.

Group 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.

Both 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.

The 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.

We 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.
If 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

Looking forward to having you join!

NB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device

THIS WEEK
Meet Where: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs, the car park attendants there are fierce!
https://goo.gl/maps/5kkHxJWSpWFRQcZEA
When: Sunday 27th 0900
Route: Les Quennevais Playing Field
https://www.strava.com/routes/3065380939974552800
Route 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.
Toilet Situation: Toilets available at Elephant Park, Les Quennevais Sports Centre, St Peter’s Parish Hall/Community Centre
Post-run recaffeination: Off The Rails (https://www.facebook.com/offtherailsjersey)
If 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.
Also feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running.
*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*
