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 - COACH - Dan

Warmup:
3-5mins of EASY jogging
15 mins of dynamic stretching, drills and strides

Main Set:
2 x
4 min @ TEMPO (approx 10k pace - 6/10)
2 min JOG
(2:1 work:rest)
4 x
2 min @ VO2 (approx 3-5k pace - 7/10)
2 min JOG
(1:1 work:rest)
2 x
1 min @ Speed form (approx best mile pace - 8/10)
2 min JOG
(1:2 work:rest)
2 x
30 sec FAST (approx 800m pace - 9/10)
2 min JOG
(1:4 work:rest)

(37 mins total)

This a descending ladder of efforts, decreasing in time domain and increasing in pace, with a varying work:rest ratio, meaning you always have an active recovery of 2 min between each effort. Breathing should start off laboured but controlled, building to a near maximal effort where you are struggling to get enough air in, and it is very uncomfortable.

Beginners can choose to run at a comfortable but steady pace, approx tempo pace, which equates to 10k race pace.

The aim of the session is to develop the ability to increase pace under fatigue - maintaining good form is key.

Cooldown is completed in your own time and can consist of easy jogging or walking. 

*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*