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:
- 3-5 mins easy jogging
- 10-15 mins dynamic stretching & mobilisation

Main Set (35 mins): Mixed modality intervals

3 sets
3 min @ TEMPO (about a 6/10 effort, approx 10k to 10 mile pace, comfortably hard but hardly comfortable)
90 sec jog / walk recovery. 
2 min @ VO2 (about a 7/10 effort, approx 3-5k pace, breathing becoming hard and laboured
2 min jog / walk recovery
1 min @ SPEED FORM (about an 8/10 effort, hard and uncomfortable, but trying to stay relaxed and controlled)
3 min jog / walk recovery
repeat

Work to rest ratios changes as we go through each set to allow sufficient recovery to tackle the next work element with intent - there should be defined change in pace, intensity and overall effort with each work interval. Pace increases by approx 10-20sec/k for each change.
Use the pace guidelines we gave you after your recent Cooper Test - if you weren't there, we can use a recent race result to help you - just speak to Dan prior to starting the session.

 Cooldown: 305 mins easy 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*