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!)

This week we will be doing a benchmark test (more details below). This enables our coaches to help you personalise your future sessions and to ascertain your pace zones for different running intensities. This allows you to run at the right effort for your ability and avoid overexerting and overtraining. There will be a short "run clinic" after your test so the coaches can answer any questions you might have. 

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].

THE COOPER RUN TEST

The Cooper run test is a common assessment of aerobic fitness. It involves running as far as possible in 12 minutes. The distance covered is then used to estimate your VO2Max (the maximum amount of oxygen your body can use during exercise - a key indicator of your aerobic fitness level), as well as determining your run training paces. The latter is crucial for several reasons:

* Injury Prevention: Running too fast, especially when starting out, can lead to overuse injuries. Pacing helps you train within your limits and avoid pushing too hard too soon.
* Training Effectiveness: Different paces serve different training purposes. Easy paces build endurance, tempo runs (approximately 10k to 10 mile pace) improve your lactate threshold, and interval training at your VO2 and Speed Form paces (approximately 5k pace and best mile pace respectively) boosts speed. Knowing your paces allows you to run art the right intensity during your workouts to bring about the intended stimulus get the correct adaptation.
* Mental Focus: Focusing on maintaining a specific pace can help you stay mentally engaged during your runs and avoid distractions.
* Progress Tracking: Monitoring your paces using the Cooper run test over time allows you to track your progress and see how your fitness is improving.

GUIDANCE NOTES -
* Make sure you have your auto lap setting turned off on your watch.
* Treat this like a race - don't go off too hard, make sure you leave a bit in reserve so that you empty the tank in the last two minutes. Try and pace it as evenly as possible.
* Go by feel - try not to rely on your watch for pacing. Try and start off about a 6/10 effort, steadily building into a 7-8/10 effort by the first three minutes. Most of the test should be spent around your second ventilatory threshold, the point where your breathing becomes out of control and very laboured, and heart rate is very high, deep discomfort, about an 8-9/10
* Once complete, take a note of your distance - your coaches will give you your training paces and an estimate of your VO2Max based off this distance