NEW YEARS DAY SPECIAL

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 in which case they are always free. If you would like more information or are keen to join the club click here or email info@rocknroadrunners.je

THIS WEEKS SESSION – COACH: George Rice

Warmup:
3-5 mins EASY jogging
15-20 mins dynamic stretching, drills and strides

Main set: Threshold Ladder:
2 sets of
5 min @ VO2 – Tempo
1 min @ JOG / WALK
4 min @ VO2 – Tempo
1 min @ JOG / WALK
3 min @ VO2 – Tempo
1 min @ JOG / WALK
2 min @ VO2 – Tempo
1 min @ JOG / WALK
1 min @ VO2 – Tempo
2 min @ WALK or STATIC recovery between sets

Within this workout, we are looking to spend more time around your second ventilatory threshold, the point where your breathing goes from laboured but controlled, to shallow and fast – this point correlates with your second lactate turn point, the physiological threshold where lactate breakdown occurs at a rate that is uncomfortable and can’t be tolerated for long without reducing pace or stopping – a marker which is associated with better race performance.

Be guided by effort not pace – we have prescribed an approximate pace between VO2 (3 to 5k race pace) and Tempo (10k to 10 mile pace) as a guide – should be hard but controlled, equated across all reps.
Recovery is active to promote better lactate clearance – short recovery means lactate levels stay high throughout the session promoting greater lactate tolerance. Still unsure – simply speak to one of the coaches when you get there 🙂

Cool-down (5 minutes):
Easy jogging and walking for 5 minutes.

*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*

NEW YEARS DAY SPECIAL

2026-01-01

09:30 - 10:30

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Kicktart your 2026 off right by getting a run in early doors!

We’ll be starting and finishing oustide the Royal Yacht Hotel with our volunteers offering both 6 and 3 mile loop options. Both routes will take in all the sights and sounds of our town centre. Coffee and cake consumption post-run strongly encouraged.

The shorter 5k loop can be downloaded here – https://www.strava.com/routes/3308847931568187816

Enjoy!

NEW YEARS DAY SPECIAL

directions_run9.81 km

elevation43 m

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Where: Royal Yacht Hotel

Description: Roads, pavements and footpaths around St Helier. You know the drill.

Highlights: All the classic St Helier landmarks: Radisson Hotel, big needle thing by Albert Pier, Steam Clock, Snow Hill bogs. You name it.

Toilet Situation: Bountiful town WC’s

Post-run Recaffeination: Royal Yacht Hotel