Thursday Coached Run Intervals
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 info@rocknroadrunners.je. 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: Workout: PLoS One Ascending Sprint Ladders
Goal: This session focuses on priming your anaerobic energy system whilst helping you maintain your vo2max
Warm-Up:2-3 minutes easy jogdynamic stretching and running drills3-4 strides building in pace to 90%
Main Set:You’ll be alternating between very hard efforts and recovery jogs at a 1:3 work to rest ratio, with no stopping during the workout. The intensity should be controlled but near maximal on the fast intervals and an easy jog/fast walk during recovery.6 sets of15 sec sprint / 45 secs easy jog recovery (or fast walk)30 sec sprint / 90 secs easy jog recovery (or fast walk)45 sec sprint / 135 secs easy jog recovery (or fast walk)repeat
Pacing Tips:Aim to run the fast sections at around 90-95% effort, focusing on maintaining good form.The recovery jogs should be slow enough to catch your breath but keep moving.
Notes:This workout is 36 minutes of continuous running. All the efforts should be run at near maximal effort for the entire length of time, so don't hold back, the idea is to elevate heart rate and spike blood lactate levels, and also stress the musculoskeletal system. "
Cooldown: 3-5 mins of easy jogging and mobility 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*
