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

Workout: “Cooper Run Test”

– Warm Up: Easy jogging, mobilisations, drills

– Strides

– Main Set: 12 min Cooper Run Test

– Cooldown

12 min Cooper Run Test
The aim of this test is to run as far as you can in 12 minutes. This should be a near maximal effort by the end of the test – treat it like a race where you give it your all and finish all out with nothing left! Try to maintain a steady effort throughout i.e. try not to start out running too fast then having to slow down a lot throughout.

The results from this test will enable us to establish training paces for different intensity zones. These paces will be placed into a Google Sheet which we can share with you. You can use these paces, along with other metrics (such as internal effort, heart rate, breathing rate, etc) to ensure that you are running at the right effort for certain intensity zones (e.g. recovery, easy, tempo, vo2, etc).

With the results of this test we can also use normative tables to estimate your vo2max, an important metric of your cardiovascular fitness, so we can gauge progress with your training.

 

*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*