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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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03/11/2519:00IntervalsSmithills Leisure Centre3 x 5 sets of hill repeats, effort on uphill, recovery on downhill, walk return after each set of 5
Sharples Vale		Road, hillc. 3 miles, 1 mile at race paceGwen
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05/11/2519:00IntervalsLeverhulme Track 5 x 3 minutes, 5 x 90sec, 1 min recTrackVariousGareth
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 3 x 8 minutes, 2.5 minutes recoveryGwen
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10/11/2519:00IntervalsSweetloves Lane, Jtn with Belmont Road600m, 900m, 1200m, 900m, 600m with partner
Sweetloves Lane		Road, undulatingc. 3 miles at race paceJane?
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10/11/2519:00MusterSmithills Leisure CentreDunscar War Memorial - Including tail walk groupRoadVariousAndy, Jen E, Sarah, Justin
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12/11/2519:00IntervalsLeverhulme Track (4min x 3, 1 min rec). (30 sec x 5, 30 sec rec). (4 min x 3, 1 min rec)Gareth
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19:00IntervalsLeverhulme Track 7,8,9 min (1 min recovery, 3 x 1 min 30 sec recoveryTrackVariousMarcus
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17/11/2519:00IntervalsSmithills Leisure Centre8 x 4 minutes, 1 minute recovery
Sports Centre to Bob's Smithy and Back		Road, undulating4 - 5 miles plus warmupGwen
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17/11/2518:45Pace Run GroupsMeet at BWFC Club Shop, MiddlebrookReebok RoundaboutsRoadPace Group: 8-8.3 Muster Group: 9+ paceMartin, Jen E, Sarah, Shirley, Gillian
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19/11/2519:00IntervalsLeverhulme Track 4 x 2 min, 3 x 4 min, 1 x 6 min. 1 min recHamad
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7 min tempo, 3 x 5 minutes, 7 min tempo (1 recovery) VariousMarcus
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24/11/2519:00IntervalsSmithills Leisure CentreSprints and strides
Barrow Bridge Road		Road, flatTBCGwen
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24/11/2518:45Pace Run GroupsSmithills Leisure CentreTop Shop, Belmont RoadRoadPace Groups: 8-8.3, 9-10, 11-12Martin, Jen E, Sarah, Jen F, Shirley, Gillian, Justin
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26/11/2519:00IntervalsLeverhulme Track 5 x 4 min, 1 rec, 20 sec sprints, 40 sec recovery x 6Gareth
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"""""""1 mile(4 laps), 200m walk recovery, 35 minutes.
Maximum 4 miles (jog recovery up to 35 min)."""""""		Michael
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01/12/25AGMNo Training runs.
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03/12/25IntervalsLeverhulme Track 1,2,3,4,5,4,3,2,1, 1min recoveryGareth
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03/12/253 x 10 minutes 1 min recovery 6 x 30 Secs Andy N
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08/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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08/12/2518:45Pace Run GroupsQueens Park Gates, Chorley New RoadOut and back towards MiddlebrookRoadPace Groups: 8-8.3, 9-10, 11-12Martin, Andy, Jen E, Jen F, Shirley, Gillian, Justin
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10/12/25IntervalsLeverhulme Track 7 x 3 min, 1 min rec, 6 x 30 secHamad
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7 mins tempo 3 x 5 mins 7 mins tempo (1 min rec.) Marcus
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15/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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15/12/2518:45Pace Run GroupsSmithills Leisure CentreDevonshire Road LoopRoadPace Groups: 8-8.3, 9-10, 11-12Martin, Andy, Jen E, Sarah, Jen F, Shirley, Gillian
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17/12/25IntervalsLeverhulme Track 2x6min, 2x4min, 2x2min, 1 min recovery
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4 x 7 Minutes (1 minute recovery) 1 x 400m sprintMichael
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22/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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22/12/2518:45Run GroupSmithills Leisure CentreJohnson Fold/ Barrow Bridge- Xmas Lights SearchRoadChatty pace as one groupMartin, Andy, Jen E, Sarah, Jen F, Shirley, Justin
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Custom colour key
700m, 100m jog/walk recovery. (20 min.)
300m, 100m walk recovery. (10 min.)
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New Beginners
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Run Group
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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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Strength & Conditioning
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Parkrun Improvers Session
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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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Strength & Conditioning: To help improve muscular Strength within the active muscles used for running in order to reduce the risk of injury & boost performance
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