Rock 'n' Road

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 run coaches Dan, Rik, Sam or George 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 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] THIS WEEK:  Warm up:-3-5 mins easy jogging15-20 mins mobility & drills Main set:Option AFor those looking to continue the race specific block and not running the marathon this weekend6-8 x400m just above race pace (run out on bottom of pier)400m just below race pace (run back along top of pier)*if your goal race is shorter than half marathon, reduce the pace of the recoveries to allow for adequate lactate clearanceOption BFor those racing the marathon this weekend10-12 x200m @ VO2 (run from the tree to the steps at Horizon and back)90 sec static rest*These are short snappy efforts at about 75% effort for that distance - we want to keep a fast leg turnover without much fatigue - stay relaxed and focussed on perfect formBoth these efforts are to distance and not time to allow them to run concurrently without the need for a whistle to be blown Cool Down: Stretches and easy jogging 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*

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.   This Sunday we'll be leading 1 x 60 minute group because it's Jersey Marathon weekend and many of our runners and volunteers will be either participating or volunteering with the event. (Ordinarily we have a 90 minute and a 50 minute group)   All our group runs are supported with a dedicated group leader and tail runner so no one will ever be left behind. The aim is always for a social, chatty pace. We appreciate this pace varies from person to person but as lots of people join us you should find others at a similar pace to yourself.   The group is open to runners of ALL 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 is the group for you. All of our group runs are absolutely free and anyone can join, but if you would like to join the club or are curious about the benefits, please follow this link to find out more.     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 or the tail runner/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] Looking forward to having you join! NB: For downloading Strava routes to Garmin device: How to Sync Strava Routes to Garmin Device WARNING…Please be aware that the Jersey Triathlon will be on so the Avenue will be closed for a few hours and parking at Le Jardin will be limited – (best to park elsewhere if you can). After our run why not head over the the waterfront and cheer on all the triathletes, especially all the RNR Runners who are taking part!