This week, as well as our usual intervals session our wonderful coaches are also hosting a separate “Intro To Intervals” session”. This is the perfect session for anyone keen to give intervals a go for the first time, maybe nervous about joining a group or curious to find out more about what intervals actually are.
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: George Rice will lead the regular session. Dan Garrido will lead the “Intro to Intervals” session and explain everything to newcomers on arrival.
WHERE: Meet us at the Freedom Tree or inside the rear entrance to the Raddison Hotel if the weather is bad.
When: 6PM
Warm-up:
3-5 mins EASY jogging
15-20 mins dynamic stretching and drills
Main set:
Alternations: 5 x 5 min blocks – each block is alternating between 1 min slightly faster than Tempo pace (approximately 10k pace, about a 7/10) / 1 min slightly slower than Tempo pace, with 1 min JOG/WALK recovery between each 5 min block
For those coming for Intro To Intervals – 1 min FAST (approx 7/10 effort) alternating with 1 min SLOW (approx 3-4/10 effort) with a 1 min WALK recovery every 5 mins – repeat …..
Speed:
4 x 30 seconds at 1500m pace (controlled but fast, around 90–95% effort) / 60 seconds static rest between reps.
*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*