Group Runs

Thursday Coached Run Intervals

2026-06-25

18:00 - 19:00

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 [email protected]. 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 20 min warmup, drills and mobility Main set: Full details of this week's session will be posted on Wednesday. (NB: We are monitoring the weather closely re a potential heatwave and will adapt the session accordingly for health & safety reasons. There is a possibility the session will be cancelled completely so please check back on Thursday attending) Cool-Down (5 minutes)Jog: 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*

RnRR Trail Run: Plemont - Devils Hole (Out & Back)

2026-06-27

08:00 - 09:30

The RNRR free weekly trail run takes place every Saturday along different trails around Jersey. It's always an ‘Out & Back’ course and we run for time, not distance so everyone can run at a pace they're comfortable with - without any pressure to cover a set distance. No need to book. Just turn up ready to run and say hi to one of the volunteers (they wear high viz) Group 1 start at 8am and run for up to 90 minutes (45 minutes out & 45 minutes back). Group 2 start at 8:30am and run for up to 60 minutes (30 minutes out & 30 minutes back). This is an ideal group for anyone newer to trails or for those more experienced runners seeking a shorter session. 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. 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 more information about the Rock n Road Runners run club, or are interested in joining the club, there is more info here . You can email us at [email protected] or pop in and see our friends at Rock n Road Run Co in Liberty Wharf. Happy trails *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*

RnRR Road Run: Long Beach – St Martins Church (Out & Back)

2026-06-28

09:00 - 10:30

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. As it’s the Jersey Triathlon day, and many of our wonderful runners and volunteers will be involved in the race, this Sunday we’ll be hosting just one group of up to 60 mins (30 mins out and 30 mins back) instead of our usual 50 & 90 min groups. As always, ALL abilities are very welcome. NB: We are monitoring the weather re a potential heatwave and may start this weeks run at 8am. Please check back here later this week for an update. This session will be supported by 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. No need to book, just turn up and ay hi to one of our volunteers (in high viz yellow tees) 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/lead runner. If you are unsure about any of the above either drop by and see our friends in the Rock n Road shop in Liberty Wharf or email [email protected] Looking forward to having you join! For downloading Strava routes to Garmin device: How to Sync Strava Routes to Garmin Device *Please note: Both club members and guests attending these group runs, acknowledge and accept that playing or partcipating 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*