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 SESSION – COACH: George Rice
Session Focus: Improving speed and endurance through VO2 max intervals and fast, controlled efforts.
Session Breakdown
Warm-Up-Easy running: 5-8 minutes at a relaxed pace to get the body moving.-Dynamic stretches-Strides: 3 x 20 seconds at ~80% effort with walk/ v slow jog back recovery
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Main Session
Part 1: 800m Repeats at VO2 Max (25 minutes)
– Goal: Run hard but sustainable intervals (6 -7 out of 10 effort) at a pace close to your 3k-5k race pace.– Structure: Complete as many 800m reps as you can fit into 25 minutes.– Recovery: Take 90 seconds of standing between each interval.
Tips:– Pace yourself: Start conservatively to maintain consistency across all reps.– Focus on effort: everyone should aim for their personal VO2 max pace.—Part 2: 30-Second Fast Efforts (10 minutes)
– Goal: Controlled speed.
– Structure: 30 seconds hard running (~8-9 effort) followed by 90 seconds rest. Repeat for 10 minutes (about 6 reps).
Tips:– Run with form: Keep your arms driving, your core engaged, and stay relaxed as you push the pace.– Effort-based approach: Focus on what feels fast and controlled ‘for you’, regardless of others’ speeds.
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Cool-Down (10 minutes)Jog: 5-8 minutes of easy running to let the body recover.
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Why This Session Works– The 800m intervals help build aerobic capacity and push your body to adapt to higher-intensity running.– The 30-second efforts improve your ability to sustain speed and finish strong during races.
*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*
