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: Dan Garrido
*This week’s session will be held at Westmount – we will meet at Freedom Tree at 6pm and jog over to the playground as a warmup – feel free to meet us there*
– Warm Up, Drills and Mobility – 15-20 mins
Main set – 30-35 mins
Accumulate as many hill reps as possible in the allotted time.
Each rep is to be carried out for the same time domain and relative intensity as previous week’s vo2 intervals over the 400m distance I.e. if your 400m takes 2 mins, your hill rep should also take 2 mins.
Be guided by effort, not pace – as we are going uphill, pace may fluctuate, but effort should be equated – approx 7-8/10, heart rate reaching 85-92% of max
Recovery time domain is self defined, you can run, jog or walk down the hill van to the start, and go again whenever you’re ready and feel your breath rate and heart rate has dropped sufficiently to allow for a consistent effort on each rep.
Gauge consistency by aiming to reach the same point on the hill with each rep.
*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*