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 “XMAS SPECIAL” SESSION – COACH: Dan Garrido

12 days of Xmas pyramid….ho ho ho

1(0) secs on @ 100% effort
2(0) secs on @ 95% effort
3(0) secs on @ 90% effort
etc
etc.
12(0) secs on @ tempo pace
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3(0) secs on @ 90% effort
2(0) secs on @ 95% effort
1(0) secs on @ 100% effort

Starting at 10 secs of near maximal effort, each interval gets 10 secs longer and decreases slightly in relative effort/pace until you perform 120 secs at approximately tempo, or 10k pace. Then you ascend in intensity and reduce time domain until you’re back to your 10 sec max.
30 secs recovery between each effort

35 mins total effort

Intended adaptation : Caloric deficit to enable increased mince pie absorption. *Free mince pies will be on offer – for those who run hard enough! ????

*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*