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BEGIN:VEVENT
DTSTART;TZID=UTC:20251030T180000
DTEND;TZID=UTC:20251030T190000
DTSTAMP:20260503T205522
CREATED:20251027T170543Z
LAST-MODIFIED:20251029T065655Z
UID:10001067-1761847200-1761850800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the back entrance of the Radisson hotel and stay warm/dry until we start if you need to) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION: Mona Fartlek\nGoal: This session focuses on building speed endurance and improving your ability to recover while maintaining effort over time. \nWarm-Up:\n05-10 minutes easy jog\ndynamic stretching and running drills (high knees\, butt kicks\, etc.)\n\nMain Set:\nYou’ll be alternating between hard efforts and recovery jogs with no stopping during the workout. The intensity should be controlled but hard on the fast intervals and an easy jog/fast walk during recovery.\n2 x 90 seconds fast\, 90 seconds easy jog recovery (or fast walk)\n4 x 60 seconds fast\, 60 seconds easy jog recovery (or fast walk)\n4 x 30 seconds fast\, 30 seconds easy jog recovery (or fast walk)\n4 x 15 seconds fast\, 15 seconds easy jog recovery (or fast walk) \nCooldown:\n05-10 minutes easy jog \nPacing Tips:\nAim to run the fast sections at around 75-90% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving.\n\nNotes:\nThis workout is 20 minutes of continuous running\, so make sure to stay mentally focused and control your effort throughout. It’s a great way to push your limits while training your body to recover faster between hard efforts \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-51/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251023T180000
DTEND;TZID=UTC:20251023T190000
DTSTAMP:20260503T205522
CREATED:20251020T131208Z
LAST-MODIFIED:20251022T093259Z
UID:10001063-1761242400-1761246000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM (You can wait inside the hotel until we’re about to start when you arrive if you’d prefer) \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION : PLoS One Ascending Sprint Ladders\nGoal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max \nWarm-Up:\n2-3 minutes easy jog\ndynamic stretching and running drills\n3-4 strides building in pace to 90% \nMain Set:\nYou’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio\, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.\n6 sets of\n15 sec sprint / 45 secs easy jog recovery (or fast walk)\n30 sec sprint / 90 secs easy jog recovery (or fast walk)\n45 sec sprint / 135 secs easy jog recovery (or fast walk)\nrepeat \nPacing Tips:\nAim to run the fast sections at around 90-95% effort\, focusing on maintaining good form.\nThe recovery jogs should be slow enough to catch your breath but keep moving. \nNotes:\nThis workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time\, so don’t hold back\, the idea is to elevate heart rate and spike blood lactate levels\, and also stress the musculoskeletal system. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-50/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251016T180000
DTEND;TZID=UTC:20251016T190000
DTSTAMP:20260503T205522
CREATED:20251012T181101Z
LAST-MODIFIED:20251013T094749Z
UID:10001061-1760637600-1760641200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je. First time? No need to book – just turn up and introduce yourself to coach Dan or Rik (they wear pink “coach” high viz tops) \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: The Cooper run test (very beneficial for runners of all abilities) \nThe Cooper Run Test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-49/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20251009T180000
DTEND;TZID=UTC:20251009T190000
DTSTAMP:20260503T205522
CREATED:20250928T185600Z
LAST-MODIFIED:20251005T174430Z
UID:10001056-1760032800-1760036400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means\, the coaches will explain what you need to do!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: \nCheck back here on Wednesday if you’d like full details of this week’s session. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-48/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250925T180000
DTEND;TZID=UTC:20250925T190000
DTSTAMP:20260503T205522
CREATED:20250922T085314Z
LAST-MODIFIED:20250924T084732Z
UID:10001055-1758823200-1758826800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: \n40 min progressive run as\n8 min @ 20 sec/k slower than target race pace\n8 min @ 10 sec/k slower than target race pace\n8 min @ target race pace\n8 min @ 10 sec/k faster than target race pace\n8 min @ 20 sec/k faster than target race pace \nThis is primarily targetted at those competing in the forthcoming marathon\, whether its full distance or relay. If you are doing the whole thing\, use your target marathon pace\, for anyone doing either 2-person or 5-person relay use your half marathon pace as your target race pace \nProgressive runs teach you how to feel your pace and increase it even when you’re tired. As you initially engage the slow twitch muscle fibres at the easier pace and then start to engage more of the fast twitch fibres as you speed up\, you will increase oxygen uptake in a greater percentage of your muscle fibres\, building aerobic power and fatigue resistance.  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-47/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250918T180000
DTEND;TZID=UTC:20250918T190000
DTSTAMP:20260503T205522
CREATED:20250913T135951Z
LAST-MODIFIED:20250916T082954Z
UID:10001050-1758218400-1758222000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:LOCATION: THE FREEDOM TREE\, ST HELIER\, 6PM \nThis is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH DAN \n *This Thursday we’ll meet you at the first shelter along the the avenue (because it’s SuperTri week so the pier will be closed) \nWarm up:-\n3-5 mins easy jogging\n15-20 mins mobility & drills \nMain set: (30-35 mins): Fartlek Intervals + race pace effort\nAccumulate as many reps as possible in the allotted time.  \nStarting at the first shelter\, jog to the first lampost\, then run at approx VO2 pace for two lamposts\, then jog to the next lampost – repeat\, alternating between VO2 pace and easy until your reach the bunker at First Tower then return back to the first shelter at approx race pace/effort (if you goal is shorter than half or full marathon\, aim to hold tempo pace/effort). \nTake a break if necessary before repeating the set.\nGauge consistency by aiming to complete each set in the same time and holding the same pace on the return. \n*Not sure what all that means? – Don’t worry\, coach Dan will be on hand to explain the pace and help you run at the right intensity for your ability/goals. Beginners always welcome.  \n \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-46/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250911T180000
DTEND;TZID=UTC:20250911T190000
DTSTAMP:20260503T205522
CREATED:20250907T201158Z
LAST-MODIFIED:20250910T150329Z
UID:10001046-1757613600-1757617200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \n*This week’s session will be held at Westmount – we will still meet at Freedom Tree for 6pm and jog over to the far side playground at Westmount as our warmup – feel free to meet us there just after 6pm* \nGuided Drills and mobility: 15 mins \nActivation set\n4-6 x 10 sec hill sprints at near maximal effort / jog back down – coach will set you off one by one every 5 secs \nMain set (30-35 mins): Vo2 Max Intervals\nAccumulate as many hill reps as possible in the allotted time.\n90s hill effort (to the whistle) / jog back down recovery.\nEveryone will be working to the same time domain (90s) and everyone will have the same recovery. You all go together as a group\, so everyone should aim to get back down to the bottom at the same time before starting again.\nBe guided by effort\, not pace – as we are going uphill\, pace may fluctuate as the hill grade varies\, but effort should be equated – approx 8-9/10 with breathing shallow and rapid.\nGauge consistency by aiming to reach the same point on the hill with each rep.  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-45/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250904T180000
DTEND;TZID=UTC:20250904T190000
DTSTAMP:20260503T205522
CREATED:20250831T184315Z
LAST-MODIFIED:20250902T194941Z
UID:10001042-1757008800-1757012400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set:  \nOption A\nFor those looking to continue the race specific block and not running the half marathon this weekend\n6-8 x\n400m just above race pace (run out on bottom of pier)\n400m just below race pace (run back along top of pier)\n*if your goal race is shorter than half marathon\, reduce the pace of the recoveries to allow for adequate lactate clearance \nOption B\nFor those racing the half marathon this weekend\n10-12 x\n200m @ VO2 (run from the tree to the steps at Horizon and back)\n90 sec static rest\n*These are short snappy efforts at about 75% effort for that distance – we want to keep a fast leg turnover without much fatigue – stay relaxed and focussed on perfect form \nBoth these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-44/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250828T180000
DTEND;TZID=UTC:20250828T190000
DTSTAMP:20260503T205522
CREATED:20250824T145855Z
LAST-MODIFIED:20250827T182556Z
UID:10001039-1756404000-1756407600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set: Race Pace Descending Ladder \n12/10/8/6/4 mins at Goal Race Pace with 60s walk/jog recovery. \nAs we inch closer to races\, practicing race pace and effort becomes increasingly important.\nIf you are a beginner\, new to intervals or don’t have a race coming up then run the intervals at a steady aerobic effort\, about 6-7/10\, high Zone 2/low Zone 3 or a pace you could hold for a couple of hours (30k race pace) \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-43/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250821T180000
DTEND;TZID=UTC:20250821T190000
DTSTAMP:20260503T205522
CREATED:20250817T084816Z
LAST-MODIFIED:20250820T133634Z
UID:10001032-1755799200-1755802800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up:-\n3-5 mins easy jogging\n15-18 mins dynamic stretching & mobilisation \nMain Set – Race Pace Alternations\n4-7 x\n3 mins slightly faster than Race Pace/Effort (103-105%)\nstraight into\n3mins 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 3 minute interval at a comfortably hard effort and recover with 3 minutes of easy jogging. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-42/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250807T180000
DTEND;TZID=UTC:20250807T190000
DTSTAMP:20260503T205522
CREATED:20250803T173648Z
LAST-MODIFIED:20250806T164901Z
UID:10001026-1754589600-1754593200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up: \n– 5 mins easy jogging \n– 15-20 mins dynamic stretching\, mobilisation & technique drills \nMain Set: \n5-6 x\n4mins at Lactate Threshold intensity with 2 min float (easy running) \nThreshold Effort for these intervals is 10k – 10mile (tempo) race pace. Breathing is laboured\, close to the point of going out of control. You could manage to say a short sentence. Rating of perceived effort is 7 / 10. Recoveries should be run at an easy pace to promote better lactate clearance – try and keep running but walk a bit if you have to. \nIf you are a beginner or new to intervals\, run the 4 mins at a 6-7/10 effort\, controlled breathing\, and walk the 2 mins recoveries. \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-41/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250731T180000
DTEND;TZID=UTC:20250731T190000
DTSTAMP:20260503T205522
CREATED:20250727T170436Z
LAST-MODIFIED:20250730T082242Z
UID:10001024-1753984800-1753988400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH RIK \nWarm Up: \n– 5 mins easy jogging \n– 15-20 mins dynamic stretching\, mobilisation & technique drills \nMain Set: Classic Threshold Session \n– 4-5 x 6mins at Lactate Threshold intensity with 60s jog/walk recovery \nThreshold Effort for these intervals is 10mile – Half Marathon (16-21km) race pace. Breathing is laboured but controlled. You could manage to say a short sentence. Rating of perceived effort is 6-7 / 10. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-40/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250724T180000
DTEND;TZID=UTC:20250724T190000
DTSTAMP:20260503T205522
CREATED:20250721T112045Z
LAST-MODIFIED:20250722T124619Z
UID:10001022-1753380000-1753383600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH DAN \nWarm Up: \n– 5 mins easy jogging \n– 20 mins dynamic stretching & mobilisation \nMain Set: \nDescending Ladder of Threshold Intervals\n2 x\n6 mins ON\n3 mins EASY\n2 x\n4 mins ON\n2 mins EASY\n2 x\n2 mins ON\n1 min EASY\n(The efforts should be around 10k pace/effort\, with the recoveries being half the duration of the work effort as EASY jogging) \nThreshold effort is around 10k-10 mile pace or a pace you could hold for about 40-60mins all out. Breathing is laboured but controlled. You could manage to say a short sentence. Rating of perceived effort is 6-7 / 10. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-39/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250717T180000
DTEND;TZID=UTC:20250717T190000
DTSTAMP:20260503T205522
CREATED:20250713T165346Z
LAST-MODIFIED:20250716T143722Z
UID:10001016-1752775200-1752778800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \n\nMain Set: \n\nPyramid of Threshold Intervals\n1-2-3-4-5-4-3-2-1 mins ON (Around 10k effort)\n1 min EASY jogging between each effort \n2 min REST\, then \n4 x\n30 secs FAST @ approx 85% effort\n1 min STATIC recovery \nThreshold effort is around 10k-10 mile pace or a pace you could hold for about 40-60mins all out. Breathing is laboured but controlled. You could manage to say a short sentence. Rating of perceived effort is 6-7 / 10. \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-38/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250710T180000
DTEND;TZID=UTC:20250710T190000
DTSTAMP:20260503T205522
CREATED:20250706T195621Z
LAST-MODIFIED:20250710T114445Z
UID:10001015-1752170400-1752174000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \n\nMain Set: \n– 5 mins @ Vo2 effort / 2.5 mins jog recovery \n– 4 mins @ Vo2 effort / 2 mins jog recovery \n– 3 mins @ Vo2 effort / 1.5 mins jog recovery \n– 2 mins @ Vo2 effort / 1 min jog recovery \nThen: \nRepeats of 1 min @ Vo2 effort / 1 min jog recovery until your PACE DROPS OFF \nIt’s very important to stop running when you feel fatigue build to a point where your output drops off. \nVo2 effort is around 3k pace or a pace you could hold for about 10mins all out. Breathing is short & rapid. You could maybe say a couple of 4 letter words. Rating of perceived effort is 8-9 / 10. \nMore info on the workout can be found here: https://www.outsideonline.com/health/training-performance/ladders-interval-workouts-research \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-37/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250703T180000
DTEND;TZID=UTC:20250703T190000
DTSTAMP:20260503T205522
CREATED:20250706T194339Z
LAST-MODIFIED:20250706T194339Z
UID:10001014-1751565600-1751569200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: Check back here on Wednesday if you would like more details of this weeks workout. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-36/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250703T180000
DTEND;TZID=UTC:20250703T190000
DTSTAMP:20260503T205522
CREATED:20250629T124009Z
LAST-MODIFIED:20250702T190000Z
UID:10001006-1751565600-1751569200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION  \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set:\n4-6 x\n4 min @ VO2 (approx 3-5k pace\, or an 8/10 effort which you could hold for 12-20 mins\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k-10 mile race pace\, an effort you could hold for approx 1hr\, taking you just above your first ventilatory threshold\, where your breathing starts to become laboured but still under control \n  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-35/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250626T180000
DTEND;TZID=UTC:20250626T190000
DTSTAMP:20260503T205522
CREATED:20250622T150651Z
LAST-MODIFIED:20250625T095659Z
UID:10001003-1750960800-1750964400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACH: DAN \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: \n4-7 x\n3 min @ VO2 (approx 3k pace\, or 8-9/10 effort\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-34/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250619T180000
DTEND;TZID=UTC:20250619T190000
DTSTAMP:20260503T205522
CREATED:20250615T072304Z
LAST-MODIFIED:20250618T173808Z
UID:10001001-1750356000-1750359600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, Rik\, Sam and/or George and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nWarm Up: \n– 3 mins easy jogging\n– 15mins dynamic stretching & mobilisation \nMain Set: \n6-10 x\n2 min @ VO2 (approx 3k pace\, or 7-8/10 effort\, taking you up to and just above your second ventilatory threshold\, where your breathing becomes very laboured and you are working hard to maintain the pace)\n2 min @ EASY (jog your recoveries to promote better lactate clearance) \nBeginners can chose to run at a more comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace.  \nCool Down: Stretches and easy jogging in your own time. \n\n*Please note: Both club members and guests attending these group runs acknowledge and accept that playing or participating in sport of any kind can be dangerous and may result in injury and damage to property. Members and guests shall take personal responsibility for their own actions and play or participate in the Club’s sporting activities at their own risk* \n\n 
URL:https://rocknroad.je/event/rock-n-road-runners-thursday-intervals-33/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250612T180000
DTEND;TZID=UTC:20250612T190000
DTSTAMP:20260503T205522
CREATED:20250611T153517Z
LAST-MODIFIED:20250611T153517Z
UID:10000998-1749751200-1749754800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a roughly 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\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Rik \nSession: Extended Stride Intervals \nGoal: To improve running biomechanics\, leg turnover\, muscle fibre recruitment and top end speed. \nWarm Up: \n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set: \n– 3-4 x (4 x 30s)\n– 120s walk/jog recovery between intervals\n– 60 static recovery between sets \nCooldown: 5-10 mins of easy running and stretching  in your own time \nSession guide: Aim to complete the 30s extended strides at a smooth\, fast and relaxed effort. Pace should be around 95% of max velocity\, so not an all-out sprint. Try to maintain the same pace and effort throughout each interval. The recovery between intervals is long (relative to work bout) and very easy so that each interval can be completed the appropriate intensity to elicit the desired neuromuscular adaptation. If you don’t recover properly\, adaptation will be compromised. \nThe main set is a max of 44 mins total work. \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-32/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250605T180000
DTEND;TZID=UTC:20250605T190000
DTSTAMP:20260503T205522
CREATED:20250609T122847Z
LAST-MODIFIED:20250609T122847Z
UID:10000994-1749146400-1749150000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a roughly 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\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Rik \nWarm Up:\n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set:\nPlease check back here on Wednesday if you would like full details of this weeks session in advance. \nCooldown: Easy jogging and stretch out 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-31/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250605T180000
DTEND;TZID=UTC:20250605T190000
DTSTAMP:20260503T205522
CREATED:20250604T151728Z
LAST-MODIFIED:20250604T151728Z
UID:10000993-1749146400-1749150000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nSession: “Hard start” Threshold session \nGoal: To improve lactate tolerance by accumulating more time closer to lactate threshold. \nWarm Up:\n– 3-5 mins easy jogging\n– 15-20 mins of mobilisations\, drills and technique\, and strides \nMain Set:\n– 2 x 6 mins as 1 min @ vo2 pace (approx 3k pace\, or 8/10 intensity) straight into 5 min @tempo pace (approx 10k pace\, or 7/10 intensity) / 3 mins jog recovery between intervals\n– 2 x 4 mins as 1 min @ vo2 pace straight into 3 min @tempo pace / 2 mins jog recovery between intervals\n– 2 x 1 min @ vo2 pace / 2 mins jog recovery between intervals \nCooldown: Easy jogging and stretch out in your own time. \nSession aim: The threshold intervals should be run at around 7-8/10 by perceived exertion\, comfortably hard effort\, breathing will be laboured but still under control. The minute hard start ensures more of the interval is spent at target intensity/ heart rate to provide a greater stimulus. Rest is active\, easy jogging to promote better lactate clearance. \nIt’s 36 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-30/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250529T180000
DTEND;TZID=UTC:20250529T190000
DTSTAMP:20260503T205522
CREATED:20250525T160811Z
LAST-MODIFIED:20250525T162210Z
UID:10000988-1748541600-1748545200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan & Rik \nWarmup:\n3-5mins of EASY jogging\n15 mins of dynamic stretching\, drills and strides \nMain Set: \nCheck back here on Wednesday if you’d like full details of this weeks workout. \nCooldown is completed in your own time and can consist of easy jogging or walking. \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-29/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250522T180000
DTEND;TZID=UTC:20250522T190000
DTSTAMP:20260503T205522
CREATED:20250518T181742Z
LAST-MODIFIED:20250521T173152Z
UID:10000985-1747936800-1747940400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals "The Cooper Test"
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n  \n\nTHIS SESSION – COACHES: Dan & Rik \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set: \nThe Cooper run test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise – a key indicator of your aerobic fitness level)\, as well as determining your run training paces. The latter is crucial for several reasons:\n* Injury Prevention: Running too fast\, especially when starting out\, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.\n* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance\, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold\, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run at the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.\n* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.\n* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving. \nGUIDANCE NOTES –\n* Make sure you have your auto lap setting turned off on your watch.\n* Treat this like a race – don’t go off too hard\, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.\n* Go by feel – try not to rely on your watch for pacing. Try and start off about a 6/10 effort\, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold\, the point where your breathing becomes out of control and very laboured\, and heart rate is very high\, deep discomfort\, about an 8-9/10\n* Once complete\, take a note of your distance – your coaches will give you your training paces and an estimate of your VO2Max based off this distance \nCool-down :\nEasy jogging and walking for 5 minutes (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-28/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/04/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250515T180000
DTEND;TZID=UTC:20250515T190000
DTSTAMP:20260503T205522
CREATED:20250511T165800Z
LAST-MODIFIED:20250514T133810Z
UID:10000981-1747332000-1747335600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by our run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We occassionally carry out 3k and 5k ‘time trials’ (or use a recent race result) to ascertain pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. If anything is ever unclear you can just ask the coach. \nYour first session is FREE and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: Dan \nWarmup:\n3-5mins of EASY jogging\n15 mins of dynamic stretching\, drills and strides \nMain Set:\n2 x\n4 min @ TEMPO (approx 10k pace – 6/10)\n2 min JOG\n(2:1 work:rest)\n4 x\n2 min @ VO2 (approx 3-5k pace – 7/10)\n2 min JOG\n(1:1 work:rest)\n2 x\n1 min @ Speed form (approx best mile pace – 8/10)\n2 min JOG\n(1:2 work:rest)\n2 x\n30 sec FAST (approx 800m pace – 9/10)\n2 min JOG\n(1:4 work:rest) \n(37 mins total) \nThis a descending ladder of efforts\, decreasing in time domain and increasing in pace\, with a varying work:rest ratio\, meaning you always have an active recovery of 2 min between each effort. Breathing should start off laboured but controlled\, building to a near maximal effort where you are struggling to get enough air in\, and it is very uncomfortable. \nBeginners can choose to run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nThe aim of the session is to develop the ability to increase pace under fatigue – maintaining good form is key. \nCooldown is completed in your own time and can consist of easy jogging or walking. \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-27/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/05/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250508T180000
DTEND;TZID=UTC:20250508T190000
DTSTAMP:20260503T205522
CREATED:20250505T082758Z
LAST-MODIFIED:20250507T085230Z
UID:10000978-1746727200-1746730800@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n  \n\nTHIS SESSION – COACH: Dan \n  \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n3 x\n60 sec @ VO2\n30 sec JOG/WALK\n2 min @ VO2\n1 min JOG/WALK\n3 min @ VO2\n90 sec JOG/WALK\n2 min @ VO2\n1 min JOG/WALK\n1 min @ VO2 \n2 min STATIC recovery between sets\n(43 mins total) \nThis is a pyramid of VO2 efforts\, increasing and decreasing in time domain by 60 secs\, with a 2:1 work:rest ratio\, meaning you recover for half the time as the work. VO2 Effort is around an Rating of Perceived Exertion of 7-8/10 or approximately 3-5k pace. Breathing should be laboured at approximately your second ventilatory threshold\, the point where you struggle to piece together a coherent sentence. Try to start out conservatively and build into each rep\, trying to be as consistent as possible throughout. Don’t hold back though\, this should be tough !!! \nNew to intervals? Beginners can choose to run at a comfortable but steady pace\, approx tempo pace\, which equates to 10k race pace. \nThe aim of the session is to improve your lactate tolerance and clearance. \n \nCool-down (5 minutes):\nCooldown is completed in your own time and can consist of easy jogging or walking. \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-26/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/04/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250501T180000
DTEND;TZID=UTC:20250501T190000
DTSTAMP:20260503T205522
CREATED:20250427T162823Z
LAST-MODIFIED:20250430T101355Z
UID:10000975-1746122400-1746126000@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n  \n\nTHIS SESSION – COACH: George & Rik \n  \nWarmup: \n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set: \n– 2-3 x 4/3/2/1 mins at Lactate Threshold (LT) Effort\n– 60s jog recovery between \nLT Effort is around an Rating of Perceived Exertion of 7-8/10 or a pace you could sustain for 45-60mins. Breathing should be deep and laboured but never out of control. If you are asking yourself whether you are running too hard or keep checking your watch to see if the interval is over\, you’re running too hard. Try to start out conservatively and build into each rep\, trying to be as consistent as possible throughout. \nIf you have raced in the last couple of weeks\, run the reps easier and run only 1-2 sets. \nAim of the sessions is to practice pacing\, intensity control and improve your ability to buffer and utilise lactate. \nCooldown is completed in your own time and can consist of easy jogging or walking.\n \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-25/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/04/593a55a3-3d99-4145-a2af-82c81892069e-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250424T180000
DTEND;TZID=UTC:20250424T190000
DTSTAMP:20260503T205522
CREATED:20250413T175946Z
LAST-MODIFIED:20250423T081048Z
UID:10000965-1745517600-1745521200@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by fully-qualified run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n  \n\nTHIS SESSION – COACH: Dan Garrido \nWarmup:\n3-5 mins EASY jogging\n15-20 mins dynamic stretching\, drills and strides \nMain set:\n4 x\n3 mins @ VO2\n90 sec recovery @ EASY running for experienced runners / WALK or STATIC rest for newer attendees\n2 mins @ VO2\n90 sec recovery\n1 mins @ VO2\n90 sec recovery\nREPEAT \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: 90 secs active or static between each rep / set (depending of fitness level) \nCool-down (5 minutes):\nEasy jogging and walking for 5 minutes. \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-22/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250417T180000
DTEND;TZID=UTC:20250417T190000
DTSTAMP:20260503T205522
CREATED:20250420T112217Z
LAST-MODIFIED:20250420T112217Z
UID:10000968-1744912800-1744916400@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by fully-qualified run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSION – COACHES: George & Rik \nWarm-Up: \n05–10 min easy jog\nDynamic drills & strides (4 x 15-20s strides with walk back recovery) \nMain Session: \nCheck back on Wednesday for full details of this weeks session – or just turn up o Thursday and be suprised 🙂 \nCool Down (in your own time): \n10 min easy jog/ walk\nStretch / mobility \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-23/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
BEGIN:VEVENT
DTSTART;TZID=UTC:20250410T180000
DTEND;TZID=UTC:20250410T190000
DTSTAMP:20260503T205522
CREATED:20250406T150750Z
LAST-MODIFIED:20250409T094057Z
UID:10000962-1744308000-1744311600@rocknroad.je
SUMMARY:Rock n Road Runners - Thursday Intervals
DESCRIPTION:This is a 60 minute coached session suitable for runners of all abilities\, focused on building strength\, stamina\, power and speed through interval-based training. Basically\, they can help you to improve your running. \nThe session is lead by fully-qualified run coaches Dan\, George and/or Rik and the 60 minutes includes a thorough warm up consisting of easy running\, mobilisation work\, dynamic stretching\, drills and strides. This warm up also focuses on improving various aspects of your run technique\, biomechanics and efficiency. Not only will interval training improve your performance at all distances but it’s a really fun and social way to train. Anyone and everyone can benefit from interval-training regardless of experience level or goals and the coaches are always on hand to answer any questions. \nThe main set is usually interval-based\, meaning that there is some faster-paced running for a set time or distance\, interspersed with recovery which is either easy jogging\, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology\, such as our pace at Lactate Threshold\, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don’t worry if you don’t know what all that means!) \nThese sessions are also individualised for each attendee. We regularly 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. \nThe first session is free and all subsequent sessions are £5\, unless you are a member of the Rock n Road Runners run club in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je \n\nTHIS WEEKS SESSIONS – COACHES DAN & RIKSession:  \nCombo Lactate Threshold session\nGoal: To improve Lactate clearance and pace at Lactate Threshold to enable you to hold faster paces for longer. Extended strides designed to improve leg turnover\, biomechanics and running economy. \nWarm-Up:\n5-10 minutes easy jog\nDynamic stretching and running drills \nMain Set: \n– 4-5 x 5 mins @ Lactate Threshold intensity2 mins jog recovery between intervals\n– 4-6x 30s fast Strides at Speed Endurance intensity (see below)\n– 60s standing recovery between intervals \nThe 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. \nHint: if you’re clock watching\, you’re probably running too fast. These should feel sustainable. \nFor the 30s speed Endurance reps\, think extended strides. One step down from a sprint. Smooth and controlled but not tensing or pushing. Gently accelerate into and out of the bouts. \nIts 34-44 mins of work total. \nCooldown:\n05-10 minutes 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-21/
LOCATION:Freedom Tree\, Jardin De La Mer\, St Helier
ATTACH;FMTTYPE=image/jpeg:https://rocknroad.je/wp-content/uploads/2025/01/de6b57c0-1b46-4b03-96be-b653cfb76017-scaled.jpg
ORGANIZER;CN="Rock N Road Runners":MAILTO:rocknroadrunnersclub@gmail.com
END:VEVENT
END:VCALENDAR