BEGIN:VCALENDAR VERSION:2.0 PRODID:-//Rock n Road - ECPv6.16.5//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:20260625T180000 DTEND;TZID=UTC:20260625T190000 DTSTAMP:20260625T114456Z CREATED:20260622T145129Z LAST-MODIFIED:20260625T114456Z UID:10001189-1782410400-1782414000@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals CANCELLED DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to wait/get changed/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain exactly what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear please ask the coach – they’re there to help you. \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  \n\nTHIS WEEKS SESSION: \nDue to the extreme weather we are currently experiencing\, we have made the decision to cancel intervals for tonight. We’ll see you all next week! \n  \nWarm Up \n3-5 min easy jog\nThen\n15 min mobility and drills \nMain set (36 mins) \nPart 1: VO2 Max Builder\nFocus: Maximizing oxygen uptake and cardiovascular conditioning.\n4 x\n1 min Tough (roughly your 3-5K race pace or perceived exertion 7-8/10)\n2 min Walk \nPart 2: Speed Endurance\nFocus: Improving anaerobic power and maintaining speed under fatigue.\n4 x\n45 sec Hard (Your personal best 1-mile race pace or perceived exertion 8/10)\n2 min 15 sec Walk \nPart 3: Speed & Anaerobic Capacity\nFocus: Running economy\, leg speed\, and neuromuscular coordination.\n4 x\n30 sec Very Hard (approaching an 800m sprint or perceived exertion 9/10)\n2 min 30 sec Walk \nThis is a structured descending-ladder interval session designed to build your lactate threshold\, speed endurance and top end speed all in one go. The effort increases as the interval duration gets shorter\, helping you recruit fast-twitch muscle fibers and improve fatigue resistance. \nTips for the Session:\n* Pacing: Avoid blowing all your energy in the first 1-minute VO2 intervals. The workout is designed to be tough\, so your power output should be strictly controlled in the first block so you can maintain clean form on the 30-second sprint efforts.\n* Recovery: Always walk for the prescribed recovery time to let your heart rate drop and to clear any build-up of lactate metabolism. \nCool Down\n \n5 mins of slow jogging/recovery in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-20/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260618T180000 DTEND;TZID=UTC:20260618T190000 DTSTAMP:20260617T203008Z CREATED:20260614T192826Z LAST-MODIFIED:20260617T203008Z UID:10001184-1781805600-1781809200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to wait/get changed/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain exactly what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear please ask the coach – they’re there to help you. \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  \n\nTHIS WEEKS SESSION: \nWarm Up \n20 min warmup\, drills and mobility \n\nMain set:  \n15-20 min warmup including drills\, mobility and strides. \nMain set: \n10-15 x \n– 60s @ 10k effort (8-9/10)\n– 60s float recovery (marathon effort or 6-7/10) \nThe aim of this session is to recruit the intermediate fast twitch fibres and improve their oxidative capacity\, meaning you can hold faster paces for longer. The float recovery allows lactate clearance to still occur whilst still running at a decent clip. It is important to keep the recoveries at an honest effort otherwise lactate levels will drop off too much and you’ll end up running the 10k efforts too hard\, changing the nature of the session. \nCool Down\n \n5 mins of slow jogging/recovery in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-19/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260611T180000 DTEND;TZID=UTC:20260611T190000 DTSTAMP:20260610T160317Z CREATED:20260607T192501Z LAST-MODIFIED:20260610T160317Z UID:10001183-1781200800-1781204400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to wait/get changed/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain exactly what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear please ask the coach – they’re there to help you. \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  \n\nTHIS WEEKS SESSION: \nWarm Up \n20 min warmup\, drills and mobility \n\nMain set \n4-6 x \n– 1200m @ Lactate Threshold (approx 10-16k pace)\, or 7-8/10 effort)\n– 2 min standing recovery between each set. \nthen: \n– 3-4 x 200m @ 5k pace or 9/10 effort.\n– 1 min static rest \nAim of the session is to both improve pace at the 2nd Lactate Threshold (one of the most important physiological metrics in long distance running) and work on neuromuscular coordination with the shorter reps. Carrying these shorter reps out fatigued will help recruit more fast twitch muscle fibres and mimic the feeling of racing on tired legs. \nCool Down\n \n5 mins of slow jogging/recovery in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-18/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260604T180000 DTEND;TZID=UTC:20260604T190000 DTSTAMP:20260602T211157Z CREATED:20260602T211157Z LAST-MODIFIED:20260602T211157Z UID:10001180-1780596000-1780599600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to wait/get changed/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain exactly what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear please ask the coach – they’re there to help you. \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  \n\nTHIS WEEKS SESSION: \nWarm Up \n20 min warmup\, drills and mobility \n\nMain set\n5 x\n1min @ vo2 (approx 3-5k pace\, or 7-8/10 effort\n3min @ tempo (approx 10k-10 mile pace\, or 6-7/10 effort)\n1min @ vo2\n(5 min total per set)\n2 min walk/jog recovery between each set \nthen\n4 x\n30 sec @ speed form (approximately best mile pace\, or 8-9/10)\n1 min static rest \nWith a hard start and hard finish to each rep\, we are forcing some top end threshold heart rate early in each rep whilst maintaining at tempo speed\, developing fatigue resistance and lactate tolerance. \nCool Down \n5 mins of slow jogging/recovery in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-16/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260528T180000 DTEND;TZID=UTC:20260528T190000 DTSTAMP:20260528T102510Z CREATED:20260528T102510Z LAST-MODIFIED:20260528T102510Z UID:10001177-1779991200-1779994800@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n  \n\nTHIS WEEKS SESSION: \nWarm-Up\n-Easy running: 3-4 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches\n-Strides: 3 x 100m at build to 80% effort with slow jog back recovery \nMain Session \nPart 1:\n3-4 x 800m Repeats at 5k pace (approx 15 minutes) \n– Run hard but sustainable intervals (7 out of 10 effort) at a pace close to your 5k race pace.\n– Complete as many 800m reps as you can fit into 15 minutes. Take between 90 seconds and 2 minutes of static recovery between each interval. \nPart 2:\n4-6 x 400m Repeats at 5k pace (approx 15 minutes) \n– Run at a slightly faster pace than your previous intervals (8 out of 10 effort) at a pace close to your 3k race pace (VO2).\n– Complete either 4 or 6 400m reps within the 15 minutes so you finish the set by the tree. Take between 60 and 90 seconds of static recovery between each interval. \nPart 3:\n30-Second Fast Efforts (6 minutes) \n30 seconds of controlled fast running (8-9 effort) followed by 60 seconds rest. Repeat for 6 minutes (4 reps). \nTips:\n– Pace yourself: Start conservatively to maintain consistency across all reps.\n– Focus on effort: everyone should aim for their personal pace\, but likewise try and form pace groups to promote accountability.\n– If working in pace groups\, one person inthe group should monitor rest period.\n– 800m reps are end of the pier and back\, the 400m reps are one length of the pier. \nWhy This Session Works\n– The 800m intervals help build aerobic capacity and push your body to adapt to higher-intensity running.\n– The 400m intervals help develop your maximal oxygen consumption under fatigue.\n– The 30-second efforts improve your ability to sustain speed and finish strong during races. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-17/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260521T180000 DTEND;TZID=UTC:20260521T190000 DTSTAMP:20260520T093733Z CREATED:20260517T192127Z LAST-MODIFIED:20260520T093733Z UID:10001171-1779386400-1779390000@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n  \n\nTHIS WEEKS SESSION: \nSession Focus: Improving aerobic capacity (endurance) of intermediate (Type IIA) fast-twitch muscle fibres. Enables you to hold faster paces for longer before fatiguing. \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches/Mobilsation\n-Strides (if time allows) \nMain Set \n– 800m Repeats at Critical Velocity Pace \nRun hard but sustainable intervals (approx 8-9/10 effort)\, an intensity you could hold for 30-40 min or around 5k-10k race pace.\n(Complete as many 800m reps as you can fit into about 30 minutes. Take 90 seconds of jogging between each interval. These 800m reps can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end and back\, and jogging by the Feedom Tree. \n– 5 x 30s Strides at Speed Form effort (60s jog back recovery)\n\nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and calculate how long it will take you to run 800m at that pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-15/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260514T180000 DTEND;TZID=UTC:20260514T190000 DTSTAMP:20260513T154333Z CREATED:20260510T114105Z LAST-MODIFIED:20260513T154333Z UID:10001168-1778781600-1778785200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occasionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n  \n\nTHIS WEEKS SESSION: \n*This week’s session will be held at Westmount – we will meet at Freedom Tree and jog over to the playground as a warmup – feel free to meet us there* \nWarm Up: \n– 3-5 mins easy jogging\n– 10 mins dynamic stretching & mobilisation \nActivation set: \n– 4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set: (40mins): Hill AMRAP (as many reps as possible) \nIn the allotted time complete as many reps as possible \nEffort for VO2 is hard / 8-9 out of 10 RPE / Breathing is shallow and rapid / Only a word or two could be spoken\nEffort for TEMPO is comfortably hard / 7 out of 10 RPE / Breathing is deep and laboured / A full sentence or two could be spoken \nEveryone will be working to the same time domain and will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – when we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid. Gauge consistency by aiming to reach the same point on the hill with each subsequent rep. \nTry to remain really controlled on the Tempo so you are still able to put out power for the final 60s Vo2 hill efforts. \nAim of the session is to generate some fatigue\, lactate and other metabolites then run at a harder effort whilst fatigued (as you will experience on race day). We are teaching the body to clear these metabolites at faster efforts. If successful\, you should be able to put out similar power at the end of the session. \nCool down: \n3-5 easy cooldown in your own time \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-14/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260507T180000 DTEND;TZID=UTC:20260507T190000 DTSTAMP:20260506T192607Z CREATED:20260504T141831Z LAST-MODIFIED:20260506T192607Z UID:10001165-1778176800-1778180400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:*This week’s session will be held at Westmount – we will meet at Freedom Tree and jog over to the playground as a warmup – feel free to meet us there* \nWarm Up: \n– 3-5 mins easy jogging\n– 10 mins dynamic stretching & mobilisation \nActivation set: \n– 4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs\n\nMain set (40mins): Hills/Tempo/Hills\n\n4 x 60 sec Vo2 hill effort (to the whistle) / 90 sec jog back down recovery.\n1 x 15min Tempo Effort (around the park)\n4 x 60 sec Vo2 hill effort (to the whistle) / 90 sec jog back down recovery \nEffort for VO2 is hard / 8-9 out of 10 RPE / Breathing is shallow and rapid / Only a word or two could be spoken\nEffort for TEMPO is comfortably hard / 7 out of 10 RPE / Breathing is deep and laboured / A full sentence or two could be spoken \nEveryone will be working to the same time domain and will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – when we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid. Gauge consistency by aiming to reach the same point on the hill with each subsequent rep. \nTry to remain really controlled on the Tempo so you are still able to put out power for the final 60s Vo2 hill efforts. \nAim of the session is to generate some fatigue\, lactate and other metabolites then run at a harder effort whilst fatigued (as you will experience on race day). We are teaching the body to clear these metabolites at faster efforts. If successful\, you should be able to put out similar power at the end of the session. \nCool down: 3-5 easy cooldown in your own time \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-13/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260430T180000 DTEND;TZID=UTC:20260430T190000 DTSTAMP:20260428T135254Z CREATED:20260427T110343Z LAST-MODIFIED:20260428T135254Z UID:10001161-1777572000-1777575600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \nWarm Up:\n– 3-5 mins easy jogging\n– 10-15 mins dynamic stretching & mobilisation \nMain Set: (35 mins): Mixed modality intervals \n3 sets\n3 min @ TEMPO (about a 6/10 effort\, approx 10k to 10 mile pace\, comfortably hard but hardly comfortable)\n90 sec jog / walk recovery.\n2 min @ VO2 (about a 7/10 effort\, approx 3-5k pace\, breathing becoming hard and laboured\n2 min jog / walk recovery\n1 min @ SPEED FORM (about an 8/10 effort\, hard and uncomfortable\, but trying to stay relaxed and controlled)\n3 min jog / walk recovery\nrepeat \nWork to rest ratios changes as we go through each set to allow sufficient recovery to tackle the next work element with intent – there should be defined change in pace\, intensity and overall effort with each work interval. Pace increases by approx 10-20sec/k for each change.\nUse the pace guidelines we gave you after your recent Cooper Test – if you weren’t there\, we can use a recent race result to help you – just speak to Dan prior to starting the session. \nCool down: 3-5 easy cooldown in your own time \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-12/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260423T180000 DTEND;TZID=UTC:20260423T190000 DTSTAMP:20260422T112112Z CREATED:20260419T162755Z LAST-MODIFIED:20260422T112112Z UID:10001160-1776967200-1776970800@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n*This week’s session will be held at Westmount again – we will meet at Freedom Tree and jog over to the playground as a warmup – feel free to meet us there* \n\nWarm Up:\n– 3-5 mins easy jogging\n– 10-15 mins dynamic stretching & mobilisation \nActivation set: \n– 4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set (33 mins): Vo2 Max Intervals \n3 sets\n60 sec hill effort (to the whistle) / 90 sec jog back down recovery.\n90 sec hill effort (to the whistle) / 2 min jog back down recovery\n120 sec hill effort (to the whistle / 3 min jog back down recovery\nrepeat \nEffort is hard / 8-9 out of 10 RPE / Breathing is shallow and rapid \nEveryone will be working to the same time domain and everyone will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.\nGauge consistency by aiming to reach the same point on the hill with each subsequent rep \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-11/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260416T180000 DTEND;TZID=UTC:20260416T190000 DTSTAMP:20260415T143826Z CREATED:20260412T165626Z LAST-MODIFIED:20260415T143826Z UID:10001153-1776362400-1776366000@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our professional run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is specifically planned to improve a certain aspect of your physiology\, such as your pace at Lactate Threshold\, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee to cater for all abilities. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain your specific pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n*This week’s session will be held at Westmount – we will meet at Freedom Tree as usual and jog over to the playground as a warmup – feel free to meet us there* \nActivation set: \n– 4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set (30-35 mins): Vo2 Max Intervals \nAccumulate as many hill reps as possible in the allotted time. \n60s hill effort (to the whistle) / jog back down recovery. \nEffort is hard / 9 out of 10 RPE / Breathing is shallow and rapid \nEveryone will be working to the same time domain (60s) and everyone will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.\nGauge consistency by aiming to reach the same point on the hill with each rep. “ \n  \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-10/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260409T180000 DTEND;TZID=UTC:20260409T190000 DTSTAMP:20260408T175541Z CREATED:20260405T133233Z LAST-MODIFIED:20260408T175541Z UID:10001146-1775757600-1775761200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n  \nWarm Up:-\n3-5 mins easy jogging\nDynamic stretching & mobilisation \nMain Set:- The Cooper run test: \nThe Cooper Test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nFor anyone on a generic plan who has been given the option of a 3k benchmark or 30 min threshold test to do instead\, they are welcome to join in the warmup\, and then do their own benchmark unsupervised. \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-9/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260402T180000 DTEND;TZID=UTC:20260402T190000 DTSTAMP:20260330T133526Z CREATED:20260329T153234Z LAST-MODIFIED:20260330T133526Z UID:10001143-1775152800-1775156400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Coached Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what any of that means\, the coaches will explain what you need to do) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n  \nWarm Up:-\n3-5 mins easy jogging\n15 mins dynamic stretching & mobilisation \nMain Set – Race Effort Intervals \n2-4 x\n10 minutes @ Race Effort (Tempo Effort if not racing)\n90s jog recovery \nThis is one of the final workouts in our race specific block of sessions\, with Spring Marathons just around the corner. Following on with over under alternations\, this is focused on longer periods of time at race day effort with short recoveries. If you are finding that you need to walk the recoveries\, then you are running too fast and need to slow down to a more manageable intensity. \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 10 min interval at a comfortably hard effort\, around 6-7/10 or a pace you could hold for 60mins. \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-8/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260326T180000 DTEND;TZID=UTC:20260326T190000 DTSTAMP:20260325T203537Z CREATED:20260322T175927Z LAST-MODIFIED:20260325T203537Z UID:10001139-1774548000-1774551600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 min EASY jogging\nDrills and mobility\nStrides\n \nMain set: We have two options for participants this week… \nAs the H2H half has now passed us\, focus turns either to future races – some will be looking forward to spring and summer marathons – or training goes back to a more general physical preparedness phase. \nFor the former\, tonight’s session will carry on with a focus of race pace over unders\, and for those with less focus on impending races\, the focus will be speed endurance. \nWe will carry out descending ladder of time with each rep getting shorter (this will either be just above race pace\, or getting progressively quicker to a defined pace target) with a consistent 90 sec between rep\, which will either be just below race pace\, or walking recovery \n9 min @ Half Marathon pace / above race pace\n90 sec WALK / below race pace\n7 min @ TEMPO (10k to 10 mile pace) / above race pace\n90 sec WALK / below race pace\n5 min @ 5k pace / above race pace\n90 sec WALK / below race pace\n3 min @ VO2 (3k pace) / above race pace\n90 sec WALK / below race pace\n1 min @ speed form / above race pace \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-7/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2026/03/7cbafac6-2caa-40c7-9756-a98085e7e1c4-scaled.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260319T180000 DTEND;TZID=UTC:20260319T190000 DTSTAMP:20260317T170148Z CREATED:20260315T192256Z LAST-MODIFIED:20260317T170148Z UID:10001138-1773943200-1773946800@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Run Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: \nOption A\nFor those looking to continue the race specific block and not running the half-marathon this weekend:\nAs many reps as you can fit into 30-40mins of:\n800m just above race pace (run out on bottom of pier)\n800m just below race pace (run back along top of pier)\n*if your goal race is shorter than half marathon\, reduce the pace of the recoveries to allow for adequate lactate clearance \nOption B\nFor those racing the marathon this weekend\n10-12 x\n200m @ VO2 (run from the tree to the steps at Horizon and back)\n90 sec static rest\n*These are short snappy efforts at about 75% effort for that distance – we want to keep a fast leg turnover without much fatigue – stay relaxed and focussed on perfect form \nBoth these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-6/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260312T180000 DTEND;TZID=UTC:20260312T190000 DTSTAMP:20260311T220954Z CREATED:20260308T161806Z LAST-MODIFIED:20260311T220954Z UID:10001134-1773338400-1773342000@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \n\nWarm Up:\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: Race Pace Alternations \n8-10 x\n90 secs slightly faster than Race Pace/Effort (103-105%)\nstraight into\n90 secs slightly slower than Race Pace/Effort (95-97%) \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important. This session in particular\, teaches the body to run slightly faster than race effort and then ‘recover’ and process any Lactate produced at a slightly slower effort\, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you’ll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces . \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 90 sec interval at a comfortably hard effort and recover with 90 secs of easy jogging. \nCool-Down: (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-5/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260305T180000 DTEND;TZID=UTC:20260305T190000 DTSTAMP:20260303T184722Z CREATED:20260302T103408Z LAST-MODIFIED:20260303T184722Z UID:10001130-1772733600-1772737200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThis week’s session will be coached by George Rice and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set – Race Pace Alternations \nIn 35 mins\, fit in as many reps as possible of\n400m slightly faster than Race Pace/Effort (103-105%)\nstraight into\n400m slightly slower than Race Pace/Effort (95-97%) \nWe continue with the same pace and intensity prescription as last week’s session\, but change the parameter to distance instead of time\, and this will equate to slightly longer time in both domains. As with the recent threshold sessions where we have a distance prescription\, we encourage you to work in pace groups to hold you accountable and keep you motivated. You can use the length of the pier to set out your intervals. \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 400m interval at a comfortably hard effort and recover with 400m of easy jogging \n  \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-4/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260226T180000 DTEND;TZID=UTC:20260226T190000 DTSTAMP:20260225T213954Z CREATED:20260222T170206Z LAST-MODIFIED:20260225T213954Z UID:10001128-1772128800-1772132400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:Race Pace Alternations \nWarm-Up\n– Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n– Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set: \n8-10 x\n90 secs slightly faster than Race Pace/Effort (103-105%)\nstraight into\n90 secs slightly slower than Race Pace/Effort (95-97%) \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important. This session in particular\, teaches the body to run slightly faster than race effort and then ‘recover’ and process any Lactate produced at a slightly slower effort\, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you’ll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces . \nIf you are a beginner\, new to intervals or don’t have a race coming up then run the 90 sec interval at a comfortably hard effort and recover with 90 secs of easy jogging.. \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-3/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260219T180000 DTEND;TZID=UTC:20260219T190000 DTSTAMP:20260217T171901Z CREATED:20260217T164011Z LAST-MODIFIED:20260217T171901Z UID:10001124-1771524000-1771527600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set: Session Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \n1600m (1 mile or 4 lengths of the pier) Repeats at Tempo Pace (30-35 minutes) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1600m (1 mile) reps as you can fit into 30-40 minutes. Take 90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end of the pier\, and back and back again. Each length of the pier is effectively 400m. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so know what pace you should be targetting and holding your /k pace\, so that you aim for the same target time for each rep\, give or take 5-10 secs\n– Work as a group – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \n \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals-2/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260212T180000 DTEND;TZID=UTC:20260212T190000 DTSTAMP:20260211T171432Z CREATED:20260209T114618Z LAST-MODIFIED:20260211T171432Z UID:10001120-1770919200-1770922800@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: Session Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set\n1k Repeats at Tempo Pace (30-35 minutes / max of 5-6 reps) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1200m reps as you can fit into 30-40 minutes. Take 90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end of the pier\, back to the FT then back to the end of the pier. Three lengths of the pier is effectively 1200m. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and holding your /k pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – we did this last week and it works well – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency. Someone takes charge of monitoring rest time.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even  better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes) \nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-coached-run-intervals/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260205T180000 DTEND;TZID=UTC:20260205T190000 DTSTAMP:20260204T162833Z CREATED:20260130T160333Z LAST-MODIFIED:20260204T162833Z UID:10001117-1770314400-1770318000@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Coached Run Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson Hotel are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nSession Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set \n1k Repeats at Tempo Pace (30-35 minutes) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 1k reps as you can fit into 30-35 minutes. Take 60-90 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the the eastern end of the Radisson by the granite steps and running to the end and back\, and resting by the steps. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and holding your /k pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – we did this last week and it works well – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover – In your own time after the session. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-62/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260129T180000 DTEND;TZID=UTC:20260129T190000 DTSTAMP:20260128T145419Z CREATED:20260125T172626Z LAST-MODIFIED:20260128T145419Z UID:10001112-1769709600-1769713200@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson are happy for you to stay warm/use the loo inside the hotel if you’d like to. NB: The hotel exit nearest the Freedom Tree is currently out of action so you’ll need to go the long way around) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: Focus: Improving lactate tolerance through Threshold intervals and fast\, controlled efforts. \n  \nWarm Up:\n\n– easy jogging\n– mobilisations\n– drills and technique\n– strides\n\nMain Set: \nWarm-Up\n-Easy running: 3-5 minutes at a relaxed pace to get the body moving.\n-Dynamic stretches \n4 × 30-Second strides at speed form (approx 8/10 effort\, or best mile pace) followed by 60 seconds rest \nMain Set \n800m Repeats at Tempo Pace (30 minutes) \nRun hard but sustainable intervals (approx 7/10 effort) at a pace close to your 10k-10mile race pace. Complete as many 800m reps as you can fit into 30 minutes. Take 60 seconds of static rest between each interval. This can be done as an out-and-back along the bottom of the pier starting at the Freedom Tree and running to the end and back\, and resting by the Feedom Tree. \nTips:\n– Pace yourself: We want to maintain consistency across all reps\, so now what pace you should be targetting and calculate how long it will take you to run 800m at that pace\, so that you aim for the same target time for each rep\, give or take 3-5 secs.\n– Work as a group – we’ve done this recently with 400s – find someone who is a similar pace as you and work together as a crew to promote accountability and consistency.\n– Use “Lap Pace” instead of instantaneous pace on your watch face – this calculates and average so that you can gauge the pace. Even better\, try and run this without looking at your watch\, and go by feel/effort instead – “comfortably hard\, but hardly comfortable” \nCool-Down (5 minutes)\nJog: 5 minutes of easy running to let the body recover. (In your own time) \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-61/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260122T180000 DTEND;TZID=UTC:20260122T190000 DTSTAMP:20260121T110533Z CREATED:20260118T170713Z LAST-MODIFIED:20260121T110533Z UID:10001108-1769104800-1769108400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:Welcome to RNRR Intervals!.  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \n(The Radisson are happy for you to stay warm/use the loo inside the hotel if you are early.) \nThis is a 60 minute fully coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you improve your running regardless of your current abllity.. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  Lactate Threshold session \n\nGoal: To improve Lactate clearance and pace at Lactate Threshold to enable you to hold faster paces for longer. Shorter reps with shorter recovery emphasise the need for pacing intervals correctly. \nWarm Up:\n\n– easy jogging\n– mobilisations\n– drills and technique\n– strides\n\nMain Set: \n– 6-10 x 3 mins @ Lactate Threshold intensity / 60s jog recovery between intervals\n\nCooldown: In your own time after the session. \nNotes: The Lactate Threshold intervals should be run at around 7-8/10 by perceived exertion\, comfortably hard effort\, breathing will be deep and laboured but still under control. Think 10-16k pace or an intensity you could hold for about an hour. The 60s recoveries should be sufficient if you’ve paced these intervals correctly. \nHint: if you’re clock watching\, you’re probably running too fast. These should feel sustainable. Max 40 mins of work total. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-60/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20260115T180000 DTEND;TZID=UTC:20260115T190000 DTSTAMP:20260109T112730Z CREATED:20260104T165446Z LAST-MODIFIED:20260109T112730Z UID:10001103-1768500000-1768503600@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals DESCRIPTION:And we’re back!. After a small glitch (AKA Storm Goretti)\, we’re back for more intervals to welcome in 2026!  \nLOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (The Radisson are happy for you to stay warm/use the loo inside the hotel if you are early) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION:  \nWarm-up:  \n• 5-10 minutes easy running.\n• Dynamic stretches and drills (e.g. high knees\, A-skips\, strides). \nMain set: Billat’s 30-30’s\n• 30 seconds at vVo2 pace (an effort you could hold for 6-9 minutes – 9/10 RPE)\n• 30 seconds at an easy pace (an effort you could hold for a couple of hours – 4-5/10 RPE)\n• Repeat until your vVo2 pace drops off and/or you are having to really slow down/walk for your recoveries \nCool-down:\n• 5-10 minutes easy jogging. \nNotes for the group:\n• Don’t start out too hard for the vVo2 efforts. These aren’t sprints and should feel hard but sustainable\, at least initially\n• Keep the easy paced recoveries honest. If you are walking your heart rate will drop and the purpose of the workout is compromised\n• Focus on retaining good form throughout \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-59/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/11/5d758064-cd4c-41a9-98bd-41edfb696dbe.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251218T180000 DTEND;TZID=UTC:20251218T190000 DTSTAMP:20251217T084855Z CREATED:20251217T084855Z LAST-MODIFIED:20251217T084855Z UID:10001096-1766080800-1766084400@rocknroad.je SUMMARY:Rock n Road Runners - Thursday Intervals CHRISTMAS SPECIAL! DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the back entrance of the Radisson hotel and stay warm/dry until we start if you’d like to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. The warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: IT’S A CHRISTMAS SPECIAL BABY – YEAH \nGrab your most Christmassy run kit and prepare for Coach Dan ‘The Grinch’s’ Christmas Special\, for our last intervals session of 2025. Will you earn an extra mince pie at the end???? \nWarm-Up:\n2-3 mins – easy jog\nDynamic stretching and running drills \nMAIN SET: 12 days of Xmas pyramid…. \n1(0) secs on @ 100% effort\n2(0) secs on @ 95% effort\n3(0) secs on @ 90% effort\n. \n12(0) secs on @ tempo pace\n.\n.\n3(0) secs on @ 90% effort\n2(0) secs on @ 95% effort\n1(0) secs on @ 100% effort \nStarting at 10 secs of near maximal effort\, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo\, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.\n30 secs recovery between each effort \n35 mins total \nIntended adaptation : caloric deficit to enable increased mince pie absorption \nCool Down: \n5-10 mins easy jog in your own time. \n  \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n  URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-christmas-special/ LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2024/12/IMG_1250.jpg ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com END:VEVENT BEGIN:VEVENT DTSTART;TZID=UTC:20251211T180000 DTEND;TZID=UTC:20251211T190000 DTSTAMP:20251210T143616Z 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:20251204T180000 DTEND;TZID=UTC:20251204T190000 DTSTAMP:20251203T111605Z 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:20251127T180000 DTEND;TZID=UTC:20251127T190000 DTSTAMP:20251203T111638Z 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:20251125T202310Z 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:20251120T180000 DTEND;TZID=UTC:20251120T190000 DTSTAMP:20251120T132402Z 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 END:VCALENDAR