Rock 'n' Road

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 SESSIONS - COACHES: Dan Garrido & Rik De Louche This week we will be hosting another "Intro to Intervals Session" alongside our regular session. This is the perfect opportunity for anyone who is keen to give intervals a try for the first time or is nervous about joining a group to get started.   Coach Dan will lead the intro group through the session and will be on hand to explain how the sessions usually run, answer any questions and help you get the most out of your intervals.   Coach Rik will lead the regular session to which everyone is welcome.   Warm-Up:5-10 minutes easy jogDynamic stretching and running drills (high knees, butt kicks, etc.) Main Set:You’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. 2 x 90 seconds fast, 90 seconds easy jog recovery (or fast walk)4 x 60 seconds fast, 60 seconds easy jog recovery (or fast walk)4 x 30 seconds fast, 30 seconds easy jog recovery (or fast walk)4 x 15 seconds fast, 15 seconds easy jog recovery (or fast walk) Cooldown:05-10 minutes easy jog Pacing Tips:Aim to run the fast sections at around 75-90% effort, focusing on maintaining good form.The recovery jogs should be slow enough to catch your breath but keep moving. Notes:This 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   *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 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 As it’s the “Hospice to Hospice Half Marathon” weekend, and many of our wonderful runners and volunteers will be involved in the race, this Sunday we’ll be leading just one group of up to 60 mins (30 mins out and back). As always, ALL abilities are very welcome. 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 runner 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*