Rock 'n' Road

JAN 8th CANCELLED: Sadly, we've had to cancel tonight's session due to the severe (RED) weather warning. We apologise for the inconvenience but your safety is our priority.   LOCATION: THE FREEDOM TREE, ST HELIER, 6PM (*FEEL FREE TO WAIT INSIDE THE HOTEL TO KEEP WARM UNTIL THE SESSION STARTS). 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 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 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:  Welcome to 2026!  Warm-up:• 5-10 minutes easy running.• Dynamic stretches and drills (e.g. high knees, A-skips, strides).Main set: Billat's 30-30's• 30 seconds at vVo2 pace (an effort you could hold for 6-9 minutes - 9/10 RPE)• 30 seconds at an easy pace (an effort you could hold for a couple of hours - 4-5/10 RPE)• Repeat until your vVo2 pace drops off and/or you are having to really slow down/walk for your recoveriesCool-down:• 5-10 minutes easy jogging. Notes for the group:• Don't start out too hard for the vVo2 efforts. These aren't sprints and should feel hard but sustainable, at least initially• Keep the easy paced recoveries honest. If you are walking your heart rate will drop and the purpose of the workout is compromised• Focus on retaining good form throughout     *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.   Group 1 run for 90mins on an ‘Out & Back’ (45mins out and 45mins back) course but please feel free to run for any length of time you like.   Group 2 run for 50 minute (25 minutes out & 25 minutes back).This is an ideal group for those who have either just started running and are looking at going further (such as Couch to 5k graduates) or for those more experienced runners seeking a shorter session.   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 groups are 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