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!)

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]

THIS WEEKS SESSIONS - COACHES: Dan Garrido & George Rice

This week we will be hosting another "Intro to Intervals Session" alongside our regular session. This is the perfect opportunity for anyone who is keen to give intervals a try for the first time or is nervous about joining a group to get started.

Coach Dan will lead the intro group through the session and will be on hand to explain how the sessions usually run, answer any questions and help you get the most out of your intervals.

Coach George will lead the regular session to which everyone is welcome.

Warm-Up:

2-3 minutes easy jog
dynamic stretching and running drills
3-4 strides building in pace to 90%

Main Set:
Check back here on Wednesday for the full session details

Cool-down (5 minutes):

Easy jogging and walking for 5 minutes.

*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*