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 our run coaches Dan 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 as the coach will always be on hand to explain what you need to do!)

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]. First time? No need to book. Just turn up and introduce yourself to coaches Dan or Rik (they wear "coach" pink high viz tops)

THIS WEEKS SESSION: Cutdown Ladder
Goal: This session is designed to help work on speed under fatigue.

Warm-Up:
05-10 minutes easy jog
dynamic stretching and running drills (high knees, butt kicks, etc.)

Main set:
4 x
60 sec @ 5k pace (6-7/10 effort)
60 sec jog or walk recovery (1:1 work:rest ratio)
straight into
4 x
45 sec @ 3k pace (VO2 - 7-8/10 effort)
90 sec jog or walk recovery (1:2 work:rest ratio)
straight into
4 x
30 sec @ Best mile pace (speed form - 8-9/10)
2 min jog or walk recovery (1:4 work:rest ratio)

The aim is to build up to near top end speed by the end of the workout when you are experiencing significant fatigue - focus is on good mechanics and maintaining form as speed builds and lactate accumulates.

Cooldown:
5-10 minutes easy jog in your own time. 

*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*