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]
Warm Up:- 3-5 mins easy jogging - 15-18 mins dynamic stretching, mobilisation & technique drillsMain Set: - Hard start intervals4-5 x
1 min at VO2 pace straight into
3 mins at Lactate Threshold intensity
2 min float (easy running) between
VO2 pace for the one minute hard start should be at about 3-5k pace. This is to spike the heart rate and bring lactate levels up quicker, so that a greater part of the session is spent at threshold effort. The 3 mins should be approximately 10k - 10mile (tempo) race pace. Breathing is laboured, close to the point of going out of control. You could manage to say a short sentence. Rating of perceived effort is 7 / 10. Recoveries should be run at an easy pace to promote better lactate clearance - try and keep running but walk a bit if you have to.If you are a beginner or new to intervals, run the 3 mins at a 6-7/10 effort (with the first minute slightly faster), controlled breathing, and walk the 2 mins recoveries.
2 min static recovery, then
4 x30 secs @ VO2 / best mile pace (fast but relaxed, 8+/10)60 sec static recovery
Cooldown: Easy jogging and stretches your own time
*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*
