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. 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: 

Warm Up:- 
5 mins easy jogging
15 mins dynamic stretching & mobilisation

Main Set: 

Jersey Marathon Week!!!

As some of you are racing this weekend, there is a slightly different protocol for training this week. Even if you aren’t racing, if you’ve been coming consistently to intervals, you will have pushed yourself and it’s good to take a slight deload week and allow your body to recover and adapt to the stimulus you’ve given it.

After a 3-5 min jog, and some drills, you will have the choice of either....

For those racing.....

8-12 x
200m @ VO2 (about 70% effort for that distance)
90 secs STATIC REST

We want to keep the legs turning over quickly, but not at an intensity that could cause any soreness or potential injury. This should be your last session at anything faster than EASY before Sunday.

Or for those not racing.....

30 mn PROGRESSIVE as
6 min @ EASY (3-4/10)
6 min @ marathon effort (4-5/10)
6 min @ half marathon effort (5-6/10)
6 min @ 10k effort (6-7/10)
6 min @ 5k effort (7-8/10)

This is a continuous run with no breaks in between the pace change. There should be a defined increase in pace of approx 10-15 sec/k 0r 15-25 sec/mile between each 6 minute block.  

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*