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:  RACE PACE ALTERATIONA
Warm-Up 

- Easy running: 3-5 minutes at a relaxed pace to get the body moving. 
- Dynamic stretches
- 4 × 30-Second strides at speed form (approx 8/10 effort, or best mile pace) followed by 60 seconds rest

Main Set: 

8-10 x
90 secs slightly faster than Race Pace/Effort (103-105%)
straight into
90 secs slightly slower than Race Pace/Effort (95-97%)

As we inch closer to races, practicing race pace and effort becomes increasingly important. This session in particular, teaches the body to run slightly faster than race effort and then ‘recover' and process any Lactate produced at a slightly slower effort, whilst still averaging race pace/effort for the duration of the session. Alternating between faster and slower efforts also simulates the natural pace changes you'll experience in race day and provides a really strong mental boost from knowing you can hold slightly faster paces .

If you are a beginner, new to intervals or don't have a race coming up then run the 90 sec interval at a comfortably hard effort and recover with 90 secs of easy jogging.


Cool-Down (5 minutes)
Jog: 5 minutes of easy running to let the body recover. (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*