Rock 'n' Road

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 We offer a a choice of a 90 minute or a 50 minute group run group, both on an ‘Out & Back’ course. All abilities are very welcome and catered for in both groups. Do feel free to run for more or less time if you prefer though. All abilities are very welcome and catered for (our tail runner will always stay at the back). Do feel free to run for more or less time if you prefer though. The run group 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 varies from person to person so please run at a pace you are comfortable with. The group is open to runners of ALL experience levels and abilities. 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 and/or a tail walker/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]. *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*

LOCATION: THE FREEDOM TREE, ST HELIER 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. If you would like more information or are keen to join the club click here or email [email protected] THIS WEEKS EGG'CELLENT SESSION - COACHES GEORGE & RIK    Multi-system workout targeting tempo, VO2 max, and speed-endurance. Great range of training zones to hit different physiological systems in one session.Warm-Up:05–10 min easy jogDynamic drills & strides (4 x 15-20s strides with walk back recovery)Main Session:Block 1 – Tempo Effort1 x 5 mins @ Tempo (>VT1)Controlled and strong, but not pushing – should feel comfortably hard. (Get ready for block 2)Recovery: 3 minutes easy jogBlock 2 – VO2 Max Intervals4 x 3 minutes @ VO2 max effort (VT2 / >VT2) (5K effort)Working hard, breathing controlled but heavy – focus on holding form.Recovery: 90 seconds jog between repsAfter final rep: 3 minutes easy jogBlock 3 – Speed-Endurance / Fast Finish Work4 x 1 minute fast builds (>VT2 effort) (3K effort) Start strong and build to fast – aim for good turnover and posture. Avoid getting out of the blocks too quickly. Recovery: 90 seconds walk or static recovery EAT CHOCCY EGGS :)Cool Down (In your own time):10 min easy jog/ walkStretch / mobilityWarm-Up:5-10 minutes easy jogDynamic stretching and running drills   Main Set:Check back on Wednesday for full details of this weeks workout - or just turn up on Thursday and be surprised!   Cooldown:05-10 minutes easy jog 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*