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. Group 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. Group 2 is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) , getting back into it, or for those more experienced runners seeking a shorter session. All abilities are very welcome and catered for (our tail runner will always stay at the back). Do feel free to run for more or less time if you prefer though. The run group will be fully supported with a dedicated group leader and tail walker so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with. The group is open to runners of ALL experience levels and abilities. So whether you’re looking for some company on your long run, you’ve just started running or you’re looking for some motivation to run longer, this might be the group for you. Remember, if you run, you are a runner. We suggest that runners bring the following with them: running shoes, charged mobile phone with What3Words app, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route and/or a tail walker/lead runner. If you 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*

This is a 60 minute session focused on building strength, stamina, power and speed through interval-based training. This session is lead by fully-qualified run coach Dan, Rik and/or George. The 60 minutes include 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 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. The coaches are on hand throughout to answer questions or help you tailor the session to suit your own ability. 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. These sessions are also individualised for each attendee as 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 and avoid overexerting and overtraining. The first 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 to join the club click here or email [email protected] for more info. THIS WEEKS “XMAS SPECIAL” SESSION – COACH: Dan Garrido 12 days of Xmas pyramid….ho ho ho 1(0) secs on @ 100% effort2(0) secs on @ 95% effort3(0) secs on @ 90% effortetcetc.12(0) secs on @ tempo pace...3(0) secs on @ 90% effort2(0) secs on @ 95% effort1(0) secs on @ 100% effort Starting at 10 secs of near maximal effort, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.30 secs recovery between each effort 35 mins total effort Intended adaptation : Caloric deficit to enable increased mince pie absorption. *Free mince pies will be on offer – for those who run hard enough! ???? *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*