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DateTimeTypeMeeting point & ScheduleSessionTerrain and routeDistance/paceRun Leader
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For away nights click location for What 3 words meeting pointAll sessions are 60 minutes unless stated below
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16/06/2519:00TempoFoot of Belmont Road, Junction with Blackburn RoadTempo Run 1.5 mile warm, 3 miles tempo, 1.5 miles cool downRoad, hilly6 miles, approx 3 at race paceGwen
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16/06/2519:00Off RoadSmithills Leisure CentreMast route via Smithills Deane road and Trespass StoneOff road12 kmJane
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16/06/2519:00MusterBatridge Road lower car parkEntwistleTrailSarah, Jen E, Jen F
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17/06/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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18/06/2519:00TrackLeverhulme Track6 x 4 min. 1 min rec. 100m sprints (6 min)TrackVariousMarcus
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23/06/0519:00IntervalsSmithills Leisure Centre2-3-4-5-4-3-2 minutes effort with one minute recovery - Moss Bank ParkGrass, flatc. 4 miles, approx 3 at race paceGwen
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23/06/2519:00Off RoadRivington village by reservoir and the Rivington café The Rivington - Google MapsRivington and Anglezarke reservoirs Off road8.4 kmJane
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23/06/2519:00MusterQueens Park - Chorley New Rd GatesQueens Park- MiddlebrookRoad/TrailMartin, Jen, Jen E
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24/06/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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25/06/2519:00TrackLeverhulme Track8 x 3 min. 1 min recTrackVariousMartin C
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30/06/2519:00Measured MileMiddlebrook Trail, Queens Park end Start point at bridge What3Words ///affair.hardly.major Parking at Gilnow Lane/Randolf St or at Overdale and run along course to start lineMeasured MilePath, flat1 mileGwen
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01/07/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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02/07/2519:00TrackLeverhulme Track2 x 6 min, 2 x 4 min, 2 x 2 min. 1 recTrackVariousAndy N
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07/07/2519:00IntervalsSmithills Leisure Centre3x3 mins, 4x4 mins, 8x1 min all at mile pace, 90 secs recovery - Moss Bank ParkGrassc. 5 miles, 4 at race paceGwen
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07/07/2519:00Off RoadSmithills Leisure CentreHalf Mast routeOff road7 kmJane
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07/07/2519:00MusterSmithills Leisure CentreQuarter MastOff roadJen, Andy, Jen E
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08/07/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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09/07/2519:00TrackLeverhulme Track3 x 6 min, 6 x 1 min, 1 min recTrackVarious
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14/07/2519:00TempoSmithills Leisure CentreApporox 2 mile warm up (conversation pace), 2 miles at 5k pace, 2 x 400m at mile pace, 1 mile cool downRoadc. 5 miles 2.5 at race paceGwen
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14/07/2519:00Off RoadRivington village by reservoir and the Rivington café The Rivington - Google MapsLead Mines Clough circularOff road10 kmJane
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14/07/2519:00MusterHare and Hounds Holcombe BrookReddisher WoodsOff roadAndy, Jen, Jen E, Sarah
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15/07/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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16/07/2519:00TrackLeverhulme Track3 min x 5, 90 sec x 5. 1 min recTrackVarious
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21/07/2519:00IntervalsSmithills Leisure Centre3 x 4 mins, 3 x 2 mins, 3 x 1 min (60 secs, 30 secs and 20 secs recovery) Moss Bank ParkGrass, flatc3.5 miles, 2.5 miles at race paceGwen
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21/07/2519:00MusterCumberland School car park2 options- Rivington Pike or Rivington flat!Off road Andy and Jen E (Pike) Martin, Jen, Sarah (Flat)
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22/07/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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23/07/2519:00TrackLeverhulme Track700m (20min), 300m (10min). 100 walk recTrackVarious
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28/07/2519:00IntervalsSmithills Leisure Centre3 sets of 3, 2, 1 minute efforts at mile pace, 1 minute recovery - Moss Bank ParkGrassc. 2 miles, 1 mile at race paceGwen
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28/07/2519:00MusterAndrew Lane (Northland rd)Andrew Lane to JumblesRoad/Off RoadMartin, Jen, Andy, Sarah,
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29/07/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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30/07/2519:00TrackLeverhulme Track6 x 4 min. 1 min rec. 6 x 30 sec stridesTrackVarious
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04/08/2519:00IntervalsSmithills Leisure Centre10 x 1 minutes (5k pace), 2 mins recovery - Moss Bank ParkGrass, hillyc. 2 miles, 1 mile at race paceGwen
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04/08/2519:00Off RoadSmithills Leisure CentreHalf Mast routeOff road7 kmJane
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04/08/2519:00Muster
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05/08/2510:00TrackBolton ArenaFree Community Track SessionTrackVariousAndy
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06/08/2519:00TrackLeverhulme Track3 x 6 min, 3 x 4 min. 1 min recTrackVarious
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11/08/2519:00IntervalsSmithills Leisure Centre10 - 12 loops with partner, Smithills Hall CircuitRough pathc. 3 miles, 2 miles at race paceGwen
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11/08/2519:00Off RoadJumbles car park Jumbles car park - Google SearchEntwistle ReservoirOff roadJane
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11/08/2519:00Muster
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13/08/2519:00TrackLeverhulme Track6,5,4,3,2,1min. 1 min recTrackVarious
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18/08/2518:00Off RoadBurnden 1 mile off road challenge raceentries hereOff roadRace
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18/08/2519:00Off RoadHorwich Leisure Centre Horwich Leisure Centre Ltd - Google Maps2 Lads and Rivington pikeOff road10 kmJane
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20/08/2519:00TrackLeverhulme Track4 x 5 min. 5 x 1 min. 1 min recTrackVarious
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Custom colour key
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New Beginners
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Muster Run Group
30.6.25 No Muster run- RL's joining Intervals18.8.25 No Muster run (Club Event)
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Intervals
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Off road-see web site for more info
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Track (Wednesday)
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Track marathon(Wednesday)
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Track Tuesday
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Monthly Mixed
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Aim of sessions:
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Hills: short, anaerobic intervals to improve strength and endurance and work on good technique
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Intervals: Short periods of high-intensity effort alternating with less-intense recovery periods to improve aerobic and anaerobic endurance, increase VO2 max and improve running performance. Each interval should be run at a consistent level of intensity so the last is run at the same speed as the first. Pyramid intervals (different distances or lengths of time in one session) allow the session to overload you in different ways and helps you to practice good pacing strategies.
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Tempo: a sustained effort run that builds up your body's ability to run faster for longer periods of time
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Conversation pace: Running at a speed or pace at which you can run whilst comfortably holding a conversation. Important for building endurance.
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