⚠️ Tonight's intervals are CANCELLED ⚠️
22/10/26 - Due to the incoming storm, and severe weather warning, we've made the difficult decision to cancel this evening's interval session to keep everyone safe. 🌧️💨
Stay safe, and we'll see you next Thursday! 🧡
Welcome to RNRR Thursday Coached Run Intervals!
LOCATION: THE FREEDOM TREE, ST HELIER, 6PM
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]. Become a member here. 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: POSTPONED UNTIL NEXT WEEK
We continue this block of VO2 efforts, incorporating 400m repeats with no fixed rest time domain between reps - this session should be run by feel!
Warm-Up:
2-3 mins - easy jog
18-20 mins - dynamic stretching and running drills
Main set
8-15 x 400m repeats (at varying paces depending on ability.)
Faster runners should aim for a challenging but maintainable pace, approx vo2 pace, which is similar to 3-5k race pace, while beginners can run at a comfortable but steady pace, approx tempo pace, which equates to 10k race pace.
Rest: self selected static recovery between each rep (to be determined within each pace group)
* This session is to be run "blind" - you can still have your smart watch to record the session, but we want you to go by feel in pacing each rep, so no glimpsing at your watch!!!! We are also not defining the length of your recovery - your squad goes when everyone thinks they are ready!!!! Be sensible and work as a team - if you feel the efforts are beconin to much, give yourself more recovery.
Hit your lap button at the start and end of each rep, but don't rely on your timer to dictate the time domains.
Cool-Down:
5 minutes of easy running in your own time to let the body recover.
*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*