Rock 'n' Road

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 run coaches Dan, Rik, Sam or George 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. If you would like more information or are keen to join the club click here or email [email protected] THIS WEEK:  Warm up:-3-5 mins easy jogging15-20 mins mobility & drills Main set: Warm up:-3-5 mins easy jogging15 mins mobility & drillsMain set:40 min progressive run as8 min @ 20 sec/k slower than target race pace8 min @ 10 sec/k slower than target race pace8 min @ target race pace8 min @ 10 sec/k faster than target race pace8 min @ 20 sec/k faster than target race paceThis is primarily targetted at those competing in the forthcoming marathon, whether its full distance or relay. If you are doing the whole thing, use your target marathon pace, for anyone doing either 2-person or 5-person relay use your half marathon pace as your target race paceProgressive runs teach you how to feel your pace and increase it even when you're tired. As you initially engage the slow twitch muscle fibres at the easier pace and then start to engage more of the fast twitch fibres as you speed up, you will increase oxygen uptake in a greater percentage of your muscle fibres, building aerobic power and fatigue resistance. Cool Down: Stretches and easy jogging 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*

The RNRR weekly trail run takes place every Saturday along different trails around Jersey. The route is a maximum of 90mins on an ‘Out & Back’ course but totally feel free to run for any length of time. The group is open to runners of all experience levels as we all belong on the trails, but if you’re unsure, feel free to ask for more details in store. We do ask that runners bring the following with them: trail shoes, charged mobile phone with What3Words app, nutrition & hydration, weather-appropriate clothing. If you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or WhatsApp group, drop us an email at [email protected] *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*

The Rock n Road Runners run club free weekly group road run, takes place every Sunday along the more picturesque streets, alleys, roads, lanes and byways of Jersey.   Group 1 is a maximum of 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like. All abilities welcome.   Group 2 is a 50 minute group option consisting of 25 minutes out & 25 minutes back on the same route. This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) , getting back into it, or for those more experienced runners just wanting a shorter session.   Both sessions will be fully supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a chatty pace but we appreciate that what this means varys from person to person so please run at a pace you are comfortable with.   ALL experience levels and abilities are welcome at both groups. So whether you’re looking for some company on your long run, you’ve just started running or you’re looking for some motivation to run longer, this might be the group for you. Remember, if you run, you are a runner   We suggest that runners bring the following with them: running shoes, charged mobile phone with What3Words app, nutrition & hydration as required and weather-appropriate clothing. We do not mark the route so if you are concerned about getting lost, we suggest either downloading or familiarising yourself with the Strava route in the course description below or sticking with someone who knows the route or the tail runner/lead runner. If you would like to join the Rock n Road Runners run club click here or if you’d like to be added to our RNR Facebook or WhatsApp group, drop us an email at [email protected] Looking forward to having you join! NB: For downloading Strava routes to Garmin device: How to Sync Strava Routes to Garmin Device WARNING…Please be aware that the Jersey Triathlon will be on so the Avenue will be closed for a few hours and parking at Le Jardin will be limited – (best to park elsewhere if you can). After our run why not head over the the waterfront and cheer on all the triathletes, especially all the RNR Runners who are taking part!