BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Rock n Road - ECPv6.16.3//NONSGML v1.0//EN CALSCALE:GREGORIAN METHOD:PUBLISH X-WR-CALNAME:Rock n Road X-ORIGINAL-URL:https://rocknroad.je X-WR-CALDESC:Events for Rock n Road REFRESH-INTERVAL;VALUE=DURATION:PT1H X-Robots-Tag:noindex X-PUBLISHED-TTL:PT1H BEGIN:VTIMEZONE TZID:UTC BEGIN:STANDARD TZOFFSETFROM:+0000 TZOFFSETTO:+0000 TZNAME:UTC DTSTART:20240101T000000 END:STANDARD END:VTIMEZONE BEGIN:VEVENT DTSTART;TZID=UTC:20260118T090000 DTEND;TZID=UTC:20260118T103000 DTSTAMP:20260614T102135 CREATED:20260111T163238Z LAST-MODIFIED:20260111T163238Z UID:10001106-1768726800-1768732200@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Le Fregate - St John's Village (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. All abilities welcome.\n\n\nGroup 2 is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) \, getting back into it\, or for those more experienced runners just wanting a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail /lead runner. \nIf you are unsure about any of the above either drop by the store or email info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\nTHIS WEEK \nWhere: La Fregate Cafe \nhttps://goo.gl/maps/KPphf5kHGkShGcLj7 \nWhen: Sunday 18th January 9am \nRoute: La Fregate – Sion – St John’s Village (Out & Back) \nhttp://www.strava.com/routes/3043951697637766338 \nRoute Details: An opportunity to explore some quiet country lanes hidden just outside our urban capital. Only one proper hill and lots of lightly-trafficked back roads \nHighlights: The beauty of this route is the simplicity of it’s backdrop. Loads of little sedate and green country lanes which serve as a reminder as to how beautiful every parish is in Jersey. \nToilet Situation: Public toilets available at West Park \nPost-run recaffeination: The Yard \nIf you would like more information about the Rock n Road Runners run club or would like to become a member click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-le-fregate-st-johns-village-out-back-14/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260115T180000 DTEND;TZID=UTC:20260115T190000 DTSTAMP:20260614T102135 CREATED:20260104T165446Z LAST-MODIFIED:20260109T112730Z UID:10001103-1768500000-1768503600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:And we’re back!. After a small glitch (AKA Storm Goretti)\, we’re back for more intervals to welcome in 2026!  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (The Radisson are happy for you to stay warm/use the loo inside the hotel if you are early) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWarm-up:  \n• 5-10 minutes easy running.\n• Dynamic stretches and drills (e.g. high knees\, A-skips\, strides). \nMain set: Billat’s 30-30’s\n• 30 seconds at vVo2 pace (an effort you could hold for 6-9 minutes – 9/10 RPE)\n• 30 seconds at an easy pace (an effort you could hold for a couple of hours – 4-5/10 RPE)\n• Repeat until your vVo2 pace drops off and/or you are having to really slow down/walk for your recoveries \nCool-down:\n• 5-10 minutes easy jogging. \nNotes for the group:\n• Don’t start out too hard for the vVo2 efforts. These aren’t sprints and should feel hard but sustainable\, at least initially\n• Keep the easy paced recoveries honest. If you are walking your heart rate will drop and the purpose of the workout is compromised\n• Focus on retaining good form throughout \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-59/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260111T090000 DTEND;TZID=UTC:20260111T103000 DTSTAMP:20260614T102135 CREATED:20260105T140117Z LAST-MODIFIED:20260105T142317Z UID:10001105-1768122000-1768127400@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Long Beach - Rozel (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThere are two groups available\, both run in an out & back format:\n\n– 90 minutes (45 mins out & 45 mins back)\n– 50 minutes (25 mins out & 25 mins back)\n\n\nThis session will be supported by a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n \n\n\n\n\n\n\n\n\nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 11th January\, 0900 \nRoute: Long Beach – Queens Valley – St Martins Church (Out & Back) \nhttps://www.strava.com/routes/3443225508068383272\nRoute Details: Mostly green lanes and quiet backcountry roads with a couple of hills thrown in for good measure. \nPost Run Cafe Stop: Veranda\, Gorey Village \nToilet Situation: Public toilets available at Long Beach \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-90-minute-group-long-beach-rozel-out-back-6/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260110T090000 DTEND;TZID=UTC:20260110T103000 DTSTAMP:20260614T102135 CREATED:20260105T130732Z LAST-MODIFIED:20260105T130758Z UID:10001104-1768035600-1768041000@rocknroad.je SUMMARY:Rock n Road Runners Gravel Run: Les Quennevais Playing Fields – Corbiere (Out & Back) DESCRIPTION:Introducing our first RNRR ‘gravel’ run. We’ve taken the concept of gravel bike riding and applied it to running. These group runs will take place over a mix of runnable trails and roads and are perfect for road runners wanting dabble off-road and newer runners wanting a taste of trail running. Trail shoes aren’t required but feel free to wear any running shoe you like.\n\nThe route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here \nHappy trails (and roads)! \n\n\n\n\n\n\n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\nTHIS WEEK \n \nMeet Where: Les Quennevais Playing Fields (Rear Car Park behind Sports Centre) – remember your yellow parking discs\, the car park attendants there are fierce! \nhttps://goo.gl/maps/5kkHxJWSpWFRQcZEA \nWhen: Saturday 10th January\, 0800 \nRoute: Les Quennevais Playing Field – Les Creux – Beauport – Corbiere (Out & Back) \nhttps://www.strava.com/routes/3430556962082623694\nRoute Details: A stunning little route taking in the best the west has to offer. Views over beauport and panoramic views of the lighthouse. Terrain is a mix of gravel\, runnable dirt trails\, cliffpaths and some tarmac. \nToilet Situation: Toilets available at Les Quennevais Sports Centre and at Corbiere. \nPost-run recaffeination: Off The Rails (https://www.facebook.com/offtherailsjersey) \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je or check out the run club website here.  \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-gravel-run-les-quennevais-playing-fields-corbiere-out-back/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/7b0f6157-3ae9-4d4f-bdda-1eafeacf0b70.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260104T090000 DTEND;TZID=UTC:20260104T103000 DTSTAMP:20260614T102135 CREATED:20251229T171313Z LAST-MODIFIED:20251229T171313Z UID:10001102-1767517200-1767522600@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: The Windmill - L'Etacq (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run for all abilities. We meet every Sunday to run along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nGroup 1 run for 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.\n\n\nGroup 2 run for 50 minute (25 minutes out & 25 minutes back) on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. We run for time\, not distance so just get as far as we get within the time we have.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone (preferably with What3Words app downloaded)\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above or have questions please feel free to either drop by and speak to our friends in the Rock n Road run shop in Liberty Wharf or email us at: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\nTHIS WEEK \n \nMeet Where: The Windmill by Jersey Kitchen in St Marys \nhttps://maps.app.goo.gl/ToxRPj2HETfHviup7 \nWhen: Sunday 4th January\, 2026 \nRoute: https://www.strava.com/routes/3413268129958941104 \nRoute Details: A flat\, runnable road route through the serene country lanes of St Ouens. Stunning views across St Ouens Bay are a highlight. \nToilet Situation: Toilets available at The Windmill & by St Ouens Parish Hall \nPost-run recaffeination: The Windmill https://jerseykitchen.co.uk/windmill \nIf you would like to join the Rock n Road Runners run club or would like \,ore information please drop us an email at info@rocknroadrunners.je or check out the run club website here.  \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-the-windmill-letacq-out-back-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/7b0f6157-3ae9-4d4f-bdda-1eafeacf0b70.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260103T080000 DTEND;TZID=UTC:20260103T093000 DTSTAMP:20260614T102135 CREATED:20251229T170816Z LAST-MODIFIED:20251229T170816Z UID:10001101-1767427200-1767432600@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Durrell - Bonne Nuit / Les Platons (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club or would like to find out more about what we get up to\, check out the website here \nHappy trails \nTHIS WEEK \n \nWhere: Durrell/Jersey Zoo \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 3rd January\, 8am \nRoute: Durrell – Bouley Bay – Les Platons \nhttps://www.strava.com/routes/3204841241960073260 \nRoute Description:  A glorious mix of road\, steps\, mud\, roots\, rocks\, more steps and technical singletrack cliffpaths. Tough but beautiful. \nHighlights: Glorious views over the North Coast and some proper trail running to be had. Some lovely rolling terrain to practice your descending and uphill hiking. \nToilet situation: Cafe Firefly (with cafe owners permission)\, public toilets at Bouley Bay & Bonne Nuit \nPost-run recaffeination: Cafe Firefly \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-durrell-bonne-nuit-les-platons-out-back-7/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260101T093000 DTEND;TZID=UTC:20260101T103000 DTSTAMP:20260614T102135 CREATED:20251224T124511Z LAST-MODIFIED:20251224T124511Z UID:10001100-1767259800-1767263400@rocknroad.je SUMMARY:NEW YEARS DAY SPECIAL Group Road Run: Royal Yacht - Town - Marina Loop DESCRIPTION:Kicktart your 2026 off right by getting a run in early doors! \nWe’ll be starting and finishing oustide the Royal Yacht Hotel with our volunteers offering both 6 and 3 mile loop options. Both routes will take in all the sights and sounds of our town centre. Coffee and cake consumption post-run strongly encouraged. \n\n\n\nEnjoy! \n\n\n\n\n\n\n6mile/10k Loop \n \n3mile/5k Loop \n \nWhere: Royal Yacht Hotel \nWhen: 1st January\, 0930 \nRoutes: \n10k – https://www.strava.com/routes/3309092406982093802 \n5k – https://www.strava.com/routes/3308847931568187816 \nRoute Description: Roads\, pavements and footpaths around St Helier. You know the drill \nHighlights: All the classic St Helier landmarks: Radisson Hotel\, big needle thing by Albert Pier\, Steam Clock\, Snow Hill bogs. You name it. \nToilet situation: Bountiful town WC’s \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/new-years-day-special-group-road-run-royal-yacht-town-marina-loop/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251227T080000 DTEND;TZID=UTC:20251227T093000 DTSTAMP:20260614T102135 CREATED:20251223T141956Z LAST-MODIFIED:20251223T141956Z UID:10001097-1766822400-1766827800@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes - Corbiere (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n\n \n\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 27th December\, 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Petit Port – Corbiere (Out & Back) \nhttps://www.strava.com/routes/3156695417621732902 \nRoute Description: The definition of all-terrain\, a groovy mix of road\, gravel tracks\, woodchip paths\, sandy trail and more technical singletrack. Plus a couple of hills for good measure. \nHighlights: Any route which allows you to romp around the Sand Dunes and also marvel at Corbiere Lighthouse and the SW Coast is a winner. \nToilet situation: Elephant Park\, Les Q Sports Centre\, Le Braye\, Corbiere \nPost-run re-caffeination: Off the Rails \nFeel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-elephant-park-sand-dunes-corbiere-out-back-4/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251221T090000 DTEND;TZID=UTC:20251221T103000 DTSTAMP:20260614T102135 CREATED:20251215T144256Z LAST-MODIFIED:20251215T144256Z UID:10001095-1766307600-1766313000@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Grainville Playing Fields – Archirondel (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road-run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThis Sunday we’ll be leading 1 x 60 minute group because it’s Jersey Marathon weekend and many of our runners and volunteers will be either participating or volunteering with the event. (Ordinarily we have a 90 minute and a 50 minute group)\n\n\nAll our group runs are supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a social\, chatty pace. We appreciate this pace varies from person to person but as lots of people join us you should find others at a similar pace to yourself.\n\n\nThe group is open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this is the group for you. All of our group runs are absolutely free and anyone can join\, but if you would like to join the club or are curious about the benefits\, please follow this link to find out more.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, weather-appropriate clothing\, charged mobile phone (with What3Words app if possible) and nutrition & hydration as required. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above either drop by and speak to our friends in the Rock n Road Run Co stop in Liberty Wharf or email us at the club: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n  \n\n\nTHIS WEEK \n \nWhere: Grainville Playing Fields \nhttps://goo.gl/maps/K5bNRVJUv9iwDMMg7 \nWhen: Sunday 21st December\, 9am \nRoute: Grainville Playing Fields – Grand Vaux Resevoir – Maufant – Mike’s Slip – Archirondel (Out & Back) \nhttps://www.strava.com/routes/3057758729828059910 \nRoute Details: A fairly flat (except for one bit!) and very scenic route which mostly traverses quiet country lanes\, meandering from Grand Vaux reservoir towards St Catherines. \nToilet Situation: Toilets available at The Boundary (Grainville Playing Fields) & Driftwood Cafe at Archirondel \nPost-run recaffeination: The Boundary (https://www.facebook.com/theboundaryjsy) \nIf you would like to join the Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroadrunners.je \n*Please note that all runners participate completely at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-grainville-playing-fields-archirondel-out-back-12/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251220T080000 DTEND;TZID=UTC:20251220T093000 DTSTAMP:20260614T102135 CREATED:20251215T143846Z LAST-MODIFIED:20251215T143846Z UID:10001094-1766217600-1766223000@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Sands - Val de la Mar (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you would like more information about the Rock n Road Runners run club\, or are interested in joining the club\, there is more info here \,you can email us at info@rocknroadrunners.je or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. \n  \nHappy trails \nTHIS WEEK \n \nWhere: Sands/Little Joe’s \nhttps://goo.gl/maps/6w4SB5bFsJ4iRR6t7 \nWhen: Saturday 20th Dec\, 0800 \nRoute: Sands – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3232749868688416080 \nRoute Description: I guarantee that at least a few of you won’t have been on these trails before! A perfect mix of sandy paths\, gravel and grassy off-road delights. \nHighlights: The views across St Ouens Bay are unparalleled and the resevoir is stunning all year round. These old donkey trails are the definition of hidden gems and usually super quiet. \nToilet situation: Rather lacking unfortuately. At a push there is a public WC at Goldies otherwise I’m sure Little Joe wouldn’t mind you using his. \nPost-run recaffeination: Sands/Little Joes \nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-sands-val-de-la-mar-out-back-9/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251218T180000 DTEND;TZID=UTC:20251218T190000 DTSTAMP:20260614T102135 CREATED:20251217T084855Z LAST-MODIFIED:20251217T084855Z UID:10001096-1766080800-1766084400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals CHRISTMAS SPECIAL! DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the back entrance of the Radisson hotel and stay warm/dry until we start if you’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: IT’S A CHRISTMAS SPECIAL BABY – YEAH \nGrab your most Christmassy run kit and prepare for Coach Dan ‘The Grinch’s’ Christmas Special\, for our last intervals session of 2025. Will you earn an extra mince pie at the end???? \nWarm-Up:\n2-3 mins – easy jog\nDynamic stretching and running drills \nMAIN SET: 12 days of Xmas pyramid…. \n1(0) secs on @ 100% effort\n2(0) secs on @ 95% effort\n3(0) secs on @ 90% effort\n. \n12(0) secs on @ tempo pace\n.\n.\n3(0) secs on @ 90% effort\n2(0) secs on @ 95% effort\n1(0) secs on @ 100% effort \nStarting at 10 secs of near maximal effort\, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo\, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.\n30 secs recovery between each effort \n35 mins total \nIntended adaptation : caloric deficit to enable increased mince pie absorption \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-christmas-special/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/IMG_1250.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251214T090000 DTEND;TZID=UTC:20251214T103000 DTSTAMP:20260614T102135 CREATED:20251207T145012Z LAST-MODIFIED:20251215T143420Z UID:10001091-1765702800-1765708200@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: Durrell - Carrefour Selous (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more quiet\, picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\n\n\n\nThere are 2 lovely groups for you to choose from.\n\nGroup 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route. All abilities welcomed.\n\nGroup 2 is a maximum of 50 mins and is also an’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.\n\n\nBoth sessions will be supported with a dedicated group leader and a tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with. There really is no pressure or expectation.\n\n\nBoth groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, come join us. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. \nIf you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – info@rocknroadrunners.je \n\n\n\n\n\n\n\n\n\n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \n\n\n \n\n\nWhere: Durrell Zoo \nhttps://maps.app.goo.gl/m1haY7HYUHbqDvPw7 \nWhen: Sunday 14th December \nRoute: Durrell – Trinity Manor – Sion – Carrefour (Out & Back) \nhttps://www.strava.com/routes/3435629612400423070 \nRoute Details: An undulating magical mystery tour through the beautiful\, less-trafficked green lanes of central Jersey. These are open roads with some main road crossings so adhere to the highway code and remain aware of other road users. \nRoute Highlights: These are lovely little lanes and roads which many of us don’t often have the chance to run along so I’d say the whole route is a highlight! \nToilet Situation: Durrell Zoo only \nPost-run recaffeination: Cafe Firely at Durrell \n\n\n\nIf you would like more information about Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group to keep up to date with all things RNR run related\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-durrell-carrefour-selous-out-back-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251213T080000 DTEND;TZID=UTC:20251213T093000 DTSTAMP:20260614T102135 CREATED:20251207T145313Z LAST-MODIFIED:20251207T145313Z UID:10001092-1765612800-1765618200@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Goose to Val de la Mar Reservoir (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure\, feel free to ask for more details in store.\n\n\n\nWe do ask that runners bring the following with them: trail shoes\, weather appropriate clothing\, charged mobile phone (preferably with with What3Words app downloaded)\, nutrition and hydration. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n \nWhere: Goose Green Car Park\nhttps://maps.app.goo.gl/ZNSrP9YHkaUPbYdaA \nWhen: Saturday 13th December 8am \nRoute: Goose Green – St Peters Valley – Val de la Mar (Out & Back) \nhttps://www.strava.com/routes/3060522254412283132 \nRoute Description: A little bit of everything: gravel tracks\, paved road\, soft & muddy woodland trails and a whole lot of fun. \nHighlights: The woods in the Valley are a true oasis of calm whilst the aboreteum at Val de la Mar lays claim to some of the rarest trees in the world. The views across the reservoir are class too. \nToilet Situation: Public toilets by the Gunsite Cafe and there’s usually a random port-a-loo by the resevoir (use at your own risk!) \nPost-run recaffeination: Gunsite Cafe \nIf you would like to join the Rock n Road Runners run club click here . Or if you’d like more information or to be added to our RNRR Facebook or Whatsapp groups\, drop us an email at info@rocknroadrunners.je \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-goose-to-val-de-la-mar-reservoir-out-back-6/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251211T180000 DTEND;TZID=UTC:20251211T190000 DTSTAMP:20260614T102135 CREATED:20251207T144715Z LAST-MODIFIED:20251210T143616Z UID:10001089-1765476000-1765479600@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWarm-Up:\n2-3 mins – easy jog\nDynamic stretching and running drills \nMain set \nAlex Hutchinson Ladder:\n5 min @ BMP – VO2\n2.5 min @ JOG / WALK\n4 min @ BMP – VO2\n2 min @ JOG / WALK\n3 min @ BMP – VO2\n1.5 min @ JOG / WALK\n2 min @ BMP – VO2\n1 min @ JOG / WALKstraight into…\nAs many rounds TO FAILURE of;\n1 min @ BMP – VO2\n1 min @ JOG / WALK\nstop when you can no longer sustain the pace \nThe purpose of this descending ladder workout is to deplete your anaerobic capacity – the more this reserve tank in emptied\, the more efficiently your body replenishes it – this results in better recovery rates\, optimization of oxygen consumption\, and overall more time accumulated above VO2 pace. The key is pushing yourself to nearly the point of exhaustion on each effort.\nMore info about the principles and physiology of this\, and other ladder workouts here -https://www.outsideonline.com/health/training-performance/ladders-interval-workouts-research/ \n \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-58/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251207T090000 DTEND;TZID=UTC:20251207T103000 DTSTAMP:20260614T102135 CREATED:20251130T202412Z LAST-MODIFIED:20251130T202412Z UID:10001086-1765098000-1765103400@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 7th December 0900 \nRoute: St Aubins – Sandybrook – War Tunnels – Six Roads – St Marys Church (Out & Back) \nhttps://www.strava.com/routes/3057761791600316454 \nRoute Details: A little belter of a route taking in the less trodden lanes of St Peters & St Mary’s. Usually sheltered from the winds\, this lightly trafficked route allows you to get away from it all for a couple hours. \nRoute Highlights: It’s always good to take in a Perquage path where you can. The countryside lanes between the War Tunnels & the Church are very pretty too. \nToilet Situation: Public toilets available at St Aubins\, La Haule & Gunsite \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-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:20251204T180000 DTEND;TZID=UTC:20251204T190000 DTSTAMP:20260614T102135 CREATED:20251203T110621Z LAST-MODIFIED:20251203T111605Z UID:10001088-1764871200-1764874800@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWe continue this block of VO2 efforts\, incorporating 400m repeats with no fixed rest time domain between reps – this session should be run by feel! \nWarm-Up:\n2-3 mins – easy jog\n18-20 mins – dynamic stretching and running drills \nMain set \n8-15 x 400m repeats (at varying paces depending on ability.) \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 3-5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nRest: self selected static recovery between each rep (to be determined within each pace group) \n*** This session is to be run “blind” – you can still have your smart watch to record the session\, but we want you to go by feel in pacing each rep\, so no glimpsing at your watch!!!! We are also not defining the length of your recovery – your squad goes when everyone thinks they are ready!!!! Be sensible and work as a team – if you feel the efforts are beconin to much\, give yourself more recovery. \nHit your lap button at the start and end of each rep\, but don’t rely on your timer to dictate the time domains. \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-57/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251130T090000 DTEND;TZID=UTC:20251130T103000 DTSTAMP:20260614T102135 CREATED:20251125T202117Z LAST-MODIFIED:20251125T202117Z UID:10001083-1764493200-1764498600@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: The Lookout - St Mary's Pub (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run takes place every Sunday along the more picturesque & quiet streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for more or less time if you like.\n\n\nThere is also a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for more experienced runners who just want a shorter session.\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by the store in Liberty Wharf or email: info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n  \n\n\n\nTHIS WEEK \nWhere: The Lookout Cafe  (parking at Layby 5\, Avenue) \nhttps://maps.app.goo.gl/ZPPVEvxFmepfVRyDA \nWhen: Sunday 30th November\, 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-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:20251129T080000 DTEND;TZID=UTC:20251129T093000 DTSTAMP:20260614T102135 CREATED:20251125T201901Z LAST-MODIFIED:20251126T142429Z UID:10001081-1764403200-1764408600@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 29th November 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 enroute at Bonne Nuit. \nPost-run recaffeination: St Johns 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-9/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251127T180000 DTEND;TZID=UTC:20251127T190000 DTSTAMP:20260614T102135 CREATED:20251130T201521Z LAST-MODIFIED:20251203T111638Z UID:10001085-1764266400-1764270000@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWe build on this block of work featuring VO2 efforts\, incorporating 400m repeats with 90 sec rest between reps and a maximum of 12 reps\, \nWarm-Up:\n2-3 mins – easy jog\n18-20 mins – dynamic stretching and running drills \nMain set \nCheck back here on Wednesday for details of this weeks session. \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-56/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251127T180000 DTEND;TZID=UTC:20251127T190000 DTSTAMP:20260614T102135 CREATED:20251116T124532Z LAST-MODIFIED:20251125T202310Z UID:10001079-1764266400-1764270000@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWe build on this block of work featuring VO2 efforts\, incorporating 400m repeats with 90 sec rest between reps and a maximum of 12 reps\, \nWarm-Up:\n2-3 mins – easy jog\n18-20 mins – dynamic stretching and running drills \nMain set \n6-12 x 400m repeats (at varying paces depending on ability.)\nRest: 90 seconds static between each rep. \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 3-5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \n***We want to encourage people to work together and pace each other\, so we will be allocating runners pace groups at the start to provide motivation and accountability*** \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-54/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251123T090000 DTEND;TZID=UTC:20251123T103000 DTSTAMP:20260614T102135 CREATED:20251116T124256Z LAST-MODIFIED:20251120T131136Z UID:10001077-1763888400-1763893800@rocknroad.je SUMMARY:Rock n Road Runners Group Road Run: Fitness First – La Hougue Bie (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThe group run is either a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course or there is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. The 50 minute group is ideal for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. If you need to turn back sooner for any reason you are always welcome to.\n\n\nBoth sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes and weather-appropriate clothing\, mobile phone (ideally with with What3Words app loaded)\, nutrition & hydration as required . We do not mark the route so if you are concerned about getting lost we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone in the group who knows the route and/or a tail runner/lead runner. \nIf you are unsure about any of the above please either drop by and see our friends in the Rock N Road Run Co shop in Liberty Wharf or email us at: info@rocknroadrunners.je. \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n  \n\n\nTHIS WEEK \n\n \n\n  \nWhere: Fitness First  – WARNING…Please be aware that the Jersey Triathlon will be on so the Avenue will be closed for a few hours and parking at Le Jardin will be limited – (best to park elsewhere if you can). After our run why not head over the the waterfront and cheer on all the triathletes\, especially all the RNR Runners who are taking part! \nhttps://goo.gl/maps/6NNzX4ye56VpG34s5 \nWhen: Sunday 23rd November\, 0900 \nRoute: Fitness First – Harve des Pas – La Hougue Bie (Out & Back) \nhttps://www.strava.com/routes/3060323642496588028 \nRoute Details: A lovely\, mostly flat route along the front towards Harve des Pas along the seafront. There is a short climb up to La Hougue Bie if you make it that far but its worth it for the incredible views you get! \nToilet Situation: Public toilets available at La Frigate\, by La Folie Pub\, Good Egg & Dicq Slip \nPost-run recaffeination:  The Yard \nIf you have any questions about the group runs\, would like to join Rock n Road Runners run club or be added to our RNR Facebook group\, drop us an email at info@rocknroadrunners.je. \n*Please note that all runners participate at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-road-run-fitness-first-la-hougue-bie-out-back-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:20251122T080000 DTEND;TZID=UTC:20251122T093000 DTSTAMP:20260614T102135 CREATED:20251116T124429Z LAST-MODIFIED:20251116T124429Z UID:10001078-1763798400-1763803800@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 22nd November\, 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-2/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251120T180000 DTEND;TZID=UTC:20251120T190000 DTSTAMP:20260614T102135 CREATED:20251119T094441Z LAST-MODIFIED:20251120T132402Z UID:10001080-1763661600-1763665200@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: We start a new block of work featuring VO2 efforts\, incorporating two blocks of 400m repeats with 3 minutes rest between blocks and a maximum of 12 reps\, \nWarm-Up:\n5 minutes easy jog\ndynamic stretching and running drills \nMain set: \n1st block: 3-6 x 400m repeats at varying paces depending on ability. (17.5 mins)\nRest: 90 seconds static between each rep. \nRest between blocks: 3 minutes static \n2nd block: 3-6 x 400m repeats\, maintaining or slightly increasing the pace from the first set if possible. – (17.5 mins) \nFaster runners should aim for a challenging but maintainable pace\, approx vo2 pace\, which is similar to 5k race pace\, while beginners can run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \n***We want to encourage people to work together and pace each other\, so we will be allocating runners pace groups at the start to provide motivation and accountability*** \n  \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-55/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251116T090000 DTEND;TZID=UTC:20251116T103000 DTSTAMP:20260614T102135 CREATED:20251109T172034Z LAST-MODIFIED:20251109T172034Z UID:10001074-1763283600-1763289000@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 16th November 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-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:20251115T080000 DTEND;TZID=UTC:20251115T093000 DTSTAMP:20260614T102135 CREATED:20251109T172735Z LAST-MODIFIED:20251109T172735Z UID:10001076-1763193600-1763199000@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 15th November 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-10/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251113T180000 DTEND;TZID=UTC:20251113T190000 DTSTAMP:20260614T102135 CREATED:20251109T172153Z LAST-MODIFIED:20251112T194124Z UID:10001075-1763056800-1763060400@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: Cutdown Ladder\nGoal: This session is designed to help work on speed under fatigue. \nWarm-Up:\n5 minutes easy jog\ndynamic stretching and running drills \nMain set:\n4 x\n60 sec @ 5k pace (6-7/10 effort)\n60 sec jog or walk recovery (1:1 work:rest ratio)\nstraight into\n4 x\n45 sec @ 3k pace (VO2 – 7-8/10 effort)\n90 sec jog or walk recovery (1:2 work:rest ratio)\nstraight into\n4 x\n30 sec @ Best mile pace (speed form – 8-9/10)\n2 min jog or walk recovery (1:4 work:rest ratio) \nThe aim is to build up to near top end speed by the end of the workout when you are experiencing significant fatigue – focus is on good mechanics and maintaining form as speed builds and lactate accumulates. \nCool Down: \n5-10 mins easy jog in your own time \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-53/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251109T090000 DTEND;TZID=UTC:20251109T103000 DTSTAMP:20260614T102135 CREATED:20251102T190612Z LAST-MODIFIED:20251102T190612Z UID:10001073-1762678800-1762684200@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run: 90 minute group: Long Beach - Rozel (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\nThis 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.\n\n\nThis session will be supported by a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail/lead runner. \nIf you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email info@rocknroadrunners.je \n\nLooking forward to having you join! \n\nNB: For downloading Strava routes to Garmin device: https://support.strava.com/hc/en-us/articles/115000919304–Syncing-Strava-Routes-to-your-Garmin-Device \n\n\n\n\n\n\n\n\nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 9th November\, 0900 \nRoute: Long Beach – Queens Valley – Rozel (Out & Back) \nhttps://www.strava.com/routes/3118588946227387782 \nRoute Details: Mostly green lanes and quiet roads with some gravel around Queens Valley.  A couple of hills!. \nHighlights: You get to see Jersey’s best castle! Queens Valley resevoir is a peach and the back lanes around St Martins are very peaceful. \nPost Run Cafe Stop: Veranda\, Gorey Village \nToilet Situation: Public toilets available at Long Beach and Rozel Harbour \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-90-minute-group-long-beach-rozel-out-back-5/ 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:20251109T090000 DTEND;TZID=UTC:20251109T100000 DTSTAMP:20260614T102135 CREATED:20251102T190307Z LAST-MODIFIED:20251105T160254Z UID:10001072-1762678800-1762682400@rocknroad.je SUMMARY:Rock n Road Runners Sunday Road Run 50min Group: Long Beach - Queens Valley (Out & Back) DESCRIPTION:The Rock n Road Runners run club free weekly group road run\, takes place every Sunday along the more picturesque streets\, alleys\, roads\, lanes and byways of Jersey.\n\n\nThis is the 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session. (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).\n\n\nWant something longer? Check out our 90 minute Long Beach group\n\n\nAs 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.\n\n\nThe group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run\, you’ve just started running or you’re looking for some motivation to run longer\, this might be the group for you. Remember\, if you run\, you are a runner.\n\n\n\nWe suggest that runners bring the following with them: running shoes\, charged mobile phone with What3Words app\, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost\, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. \nIf you are unsure about any of the above either drop by to see our friends in the Rock n Road store 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\n\n\n  \n\n\n\nTHIS WEEK \n \nThis Week \nWhere: Long Beach Car Park \nhttps://goo.gl/maps/HJWiij6knbGnBrBEA \nWhen: Sunday 9th November 0900 \nRoute: Long Beach – Queens Valley (Out & Back) \nhttps://www.strava.com/routes/3184500233376925270 \nRoute Details: Mostly green lanes and quiet country roads. A couple of hills throughout but these can absolutely be walked if you need to. \nToilet Situation: Public toilets available at Long Beach. \nPost-run recaffeination: The Veranda Cafe\, Gorey Village \n\n\n\nIf you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or Whatsapp group\, drop us an email at info@rocknroadrunners.je \n\n\n\n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-sunday-road-run-50min-group-long-beach-queens-valley-out-back-3/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/12/RnR-Icon-Road.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251108T080000 DTEND;TZID=UTC:20251108T093000 DTSTAMP:20260614T102135 CREATED:20251102T185927Z LAST-MODIFIED:20251102T185927Z UID:10001071-1762588800-1762594200@rocknroad.je SUMMARY:Rock n Road Runners Group Trail Run: Elephant Park - Sand Dunes-VDLM-Grantez (Out & Back) DESCRIPTION:The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails\, but if you’re unsure of anything please just get in touch.\n\n\n\nWe ask that runners bring the following with them: trail shoes\, charged mobile phone with What3Words app\, nutrition & hydration\, weather-appropriate clothing. \nIf you are interested in joining the club\, there is more info here. \nHappy trails \nTHIS WEEK \n\n \n\nWhere: Elephant Park \nhttps://maps.app.goo.gl/6AUDTQkMy7bkbNBy6 \nWhen: Saturday 8th November 0800 \nRoute: Elephant Park – Les Quennevais Track – Dunes – Val de la Mar Resevoir – Grantez (Out & Back) \nhttps://www.strava.com/routes/3085562409074258960 \nRoute Description: The definition of all-terrain\, a groovy mix of road\, gravel tracks\, woodchip paths\, sandy trail and more technical singletrack. Plus a couple of hills for good measure (which it’s perfectly OK to walk up!) \nHighlights: Any route which allows you to romp around the Sand Dunes and explore the hidden little trails around Grantez is always well worth showing up for. \nToilet situation: Elephant Park & Les Q Sports Centre. \nPost-run recaffeination & refuel: Off the Rails \nAlso feel free to join our Rock n Road Run Co Facebook group for all sorts of wonderful things related to running. \n*Please note: Both club members and guests attending these group runs\, acknowledge and accept that playing or partcipating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* URL:https://rocknroad.je/event/rock-n-road-runners-group-trail-run-elephant-park-sand-dunes-vdlm-grantez-out-back-7/ ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2022/09/RnR-Icon-Trail.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251106T180000 DTEND;TZID=UTC:20251106T190000 DTSTAMP:20260614T102135 CREATED:20251102T185619Z LAST-MODIFIED:20251105T160616Z UID:10001070-1762452000-1762455600@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’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:\n \nWorkout: 200s\nGoal: This session is primarily used to improve speed\, running economy (making you a more efficient runner)\, and leg turnover (cadence). \nWarm-Up:\n5 minutes easy jog\ndynamic stretching and running drills \nMain set:\n3-4 blocks of \n4 x 30 sec accelerations*\n(Build from 10k to max)\n1 min static rest between\n* the 4th rep of each block is continuous 90-95%\n3 min static rest between blocks \nThe aim is to build up to top end speed over each rep – focus is on good mechanics and maintaining form as speed builds. There are various neuromuscular adaptations from a workout like this which will carry over into a more efficient running technique and has benefits for everything from your all-out sprint to your marathon pace. \n  \nCool Down: \n5-10 mins easy jog in your own time \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-52/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT END:VCALENDAR