Group Runs

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.   This week we will also be welcoming a 3rd group – the participants of the amazing “Mum’s to 5KM/Hyrox” programme.  The girls are midway through their beginner program so will be running for 30 minutes on this lovely flat route. Anyone/everyone is welcome to join them or any of our groups. No booking is necessary, it’s just for fun and it’s all free!.   All 3 of these sessions will be supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is for a nice chatty, social pace but we appreciate that what this means varies from person to person so please run at a pace you are comfortable with.  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*

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 SESSION - COACH: Dan Garrido Warmup:3-5 mins EASY jogging15-20 mins dynamic stretching, drills and strides Main set:Alex Hutchinson Ladder:5 min @ BMP – VO22.5 min @ JOG / WALK4 min @ BMP – VO22 min @ JOG / WALK3 min @ BMP – VO21.5 min @ JOG / WALK2 min @ BMP – VO21 min @ JOG / WALKstraight intoAs many rounds TO FAILURE of1 min @ BMP – VO21 min @ JOG / WALKstop when you can no longer sustain the pace The purpose of this descending ladder workout is to deplete your anaerobic capacity – the more this reserve tank in emptied, the more efficiently your body replenishes it – this results in better recovery rates, optimization of oxygen consumption, and overall more time accumulated above VO2 pace. The key is pushing yourself to nearly the point of exhaustion on each effort.More info about the principles and physiology of this, and other ladder workouts here -https://www.outsideonline.com/health/training-performance/ladders-interval-workouts-research/ Cool-down (5 minutes):Easy jogging and walking for 5 minutes. *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*