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 professional 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 your physiology, such as your pace at Lactate Threshold, Vo2 Max or increase your Running Economy and Neuromuscular Efficiency. (Don't worry if you don't know what any of 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

Warmup
3-5 min easy jog

Then

15 min mobility and drills

Main set (36 mins)

Part 1: VO2 Max Builder

Focus: Maximizing oxygen uptake and cardiovascular conditioning.
4 x 1 min Tough (roughly your 3-5K race pace or perceived exertion 7-8/10)
2 min Walk

Part 2: Speed Endurance

Focus: Improving anaerobic power and maintaining speed under fatigue.
4 x 45 sec Hard (Your personal best 1-mile race pace or perceived exertion 8/10)
2 min 15 sec Walk

Part 3: Speed & Anaerobic Capacity

Focus: Running economy, leg speed, and neuromuscular coordination.
4 x 30 sec Very Hard (approaching an 800m sprint or perceived exertion 9/10)
2 min 30 sec Walk

This is a structured descending-ladder interval session designed to build your lactate threshold, speed endurance and top end speed all in one go. The effort increases as the interval duration gets shorter, helping you recruit fast-twitch muscle fibers and improve fatigue resistance.

Tips for the Session:
* Pacing: Avoid blowing all your energy in the first 1-minute VO2 intervals. The workout is designed to be tough, so your power output should be strictly controlled in the first block so you can maintain clean form on the 30-second sprint efforts.
* Recovery: Always walk for the prescribed recovery time to let your heart rate drop and to clear any build-up of lactate metabolism.

*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*