Rock 'n' Road

The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails, but if you’re unsure, feel free to ask for more details in store. We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing. If you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or WhatsApp group, drop us an email at [email protected] *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*

The Rock n Road Runners run club free weekly group road run, takes place every Sunday along the more picturesque streets, alleys, roads, lanes and byways of Jersey.   The group run is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. If you would like a shorter, slightly less hilly route please check out our 50 minute group for this week.     As usual, there will be 2 inclusive groups to choose from.   Group 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out / 45mins back) route.     Group 2 is a maximum of 50 mins and is also an ’Out & Back’ (25 mins out / 25 mins back) route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for anyone who wants/needs to run a shorter session than 90 minutes.   Both sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.   Both groups are open to runners of ALL abilities. So whether you’re looking for some company on your long run, you’ve just started running or you’re looking for some motivation to run longer, come join us. Remember, if you run, you are a runner. We suggest that runners bring the following with them: running shoes, charged mobile phone with What3Words app, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner.   If you are unsure about any of the above either drop by the shop in Liberty Wharf or email the club – [email protected]   Looking forward to having you join! NB: For downloading Strava routes to Garmin device: How to Sync Strava Routes to Garmin Device  

LOCATION: THE FREEDOM TREE, ST HELIER This is a 60 minute coached session suitable for runners of all abilities, focused on building strength, stamina, power and speed through interval-based training. Basically, they can help you to improve your running. The session is lead by 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. The main set is usually interval-based, meaning that there is some faster-paced running for a set time or distance, interspersed with recovery which is either easy jogging, walking or standing. The aim of each interval session is to improve a certain aspect of our physiology, such as our pace at Lactate Threshold, Vo2 Max or increase our Running Economy and Neuromuscular Efficiency. (Don't worry if you don't know what all that means!) Your first interval session is free and all subsequent sessions are £5, unless you are a member of the Rock n Road Runners run club. If you would like more information or are keen to join the club click here or email [email protected]   THIS WEEKS - COACH - Dan Warmup:3-5mins of EASY jogging15 mins of dynamic stretching, drills and stridesMain Set:2 x4 min @ TEMPO (approx 10k pace - 6/10)2 min JOG(2:1 work:rest)4 x 2 min @ VO2 (approx 3-5k pace - 7/10)2 min JOG(1:1 work:rest)2 x 1 min @ Speed form (approx best mile pace - 8/10)2 min JOG(1:2 work:rest)2 x30 sec FAST (approx 800m pace - 9/10)2 min JOG(1:4 work:rest)(37 mins total)This 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.Beginners can choose to run at a comfortable but steady pace, approx tempo pace, which equates to 10k race pace. The aim of the session is to develop the ability to increase pace under fatigue - maintaining good form is key.Cooldown is completed in your own time and can consist of easy jogging or walking.  *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*