ABCDEFGHIJKLM
1
2
DateTimeTypeMeeting point & Schedule
For away nights click Location for What3Words meeting point		Session - all sessions are 60 minutes unless statedTerrain and routeDistance/paceRun Leader
115
01/06/202619:00Pace Run GroupJoining Intervals Group (Meeting Night)Smithills Leisure CentreRoadGwen
116
01/06/202619:00IntervalsSmithills Leisure Centre3 sets 4, 3, 2 mins (recovery 2 mins, 90 secs, 60 secs)Moss Bank Park, flat, grassApprox 5 miles, 3 at race paceGwen
117
03/06/202619:00IntervalsLeverhulme Park Running Track 4 x 6 min, 1 min rec, 6 x 30 secTrack
118
119
08/06/202619:00Pace Run GroupSmithills Leisure CentreMast/Half Mast Road/Hard TrailMartin, Andy, Justin
120
08/06/202619:00The InbetweenersDoffcocker Lodge Car ParkDoffcocker to High RidTrail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
121
08/06/202619:00IntervalsSmithills Leisure Centre8 x 4 mins, 1 min recovery.Moss Bank Park, hilly, grassApprox 5 miles, 3 at race paceGwen
122
08/06/202619:00Tail Walk GroupDoffcocker Lodge Car ParkFollowing the Inbetweeners GroupTrail/RoadWalk
123
10/06/202619:00IntervalsLeverhulme Park Running Track pyramid 1,2,3,4,5,4,3,2,1min, 1 min recovery TrackLinda
124
15/06/202619:00Pace Run GroupBatridge Rd Lower Car ParkMoses Gate Park/Canal RouteRoad/Hard TrailMartin, Andy, Justin
125
15/06/202619:00The InbetweenersBatridge Rd Lower Car ParkEntwistle ReservoirTrail/roadAvg 6/7 km Group runGillian, Jen E, Sarah, Shirley
126
15/06/202619:00IntervalsJtn Belmont & Blackburn Roads
W3W putty.signal.games		Tempo RunBottom of Belmont Road to San Marino - road6 miles, approx 3 at race paceGwen
127
17/06/202619:002x6min, 2x4min, 2x2min, 1 min recovery Track
128
22/06/202619:00The InbetweenersMoses Gate Lower Car parkMoses Gate ParkTrail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
129
22/06/202619:00IntervalsSmithills Leisure Centre2-3-4-5-4-3-2- minutes effort with two minutes recoveryGrass, flatc. 4 miles, approx 3 at race paceGwen
130
23/06/202619:00Pace Run GroupSoho Spice Restaurant, Bradshaw Rd, Bolton, BL7 0HRAway/Trails Run Together TrailMartin, Andy, Justin
131
24/06/202619:00IntervalsLeverhulme Park Running Track (3min, 2 min, 1 min) x 3. 1 min recovery. 5 x 30sec sprints.Track
132
29/06/202619:00The InbetweenersSmithills Sports CentreTrotters Partial route- Tippets HouseTrail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
133
29/06/202619:00IntervalsSmithills Leisure Centre10-12 circuits with partnerTrail, largely flat, SMITHILLS HALLApprox. 3 milesGwen
134
30/06/202619:00Pace Run GroupLeverhulme ParkLeverhulme to Radcliffe loopRoadMartin, Andy, Justin
135
01/07/202619:00IntervalsLeverhulme Park Running Track 3 x 6 min, 3 x 3 min, 1 min recoveryTrack
136
06/07/202619:00IntervalsSmithills Leisure CentreApprox 1 mile warm up (conversation pace), 2 miles at 5k pace, 2 x 400m at mile pace, 1 mile cool downAround Barlow ParkApprox. 6 milesGwen
137
07/07/202619:00Pace Run GroupSmithills Leisure CentreTrotters (or Partial Route) - Meeting NightRoad/Hard TrailMartin, Andy, Justin
138
08/07/202619:00IntervalsLeverhulme Park Running Track 5 x 4 min, 1 rec, 100m sprints (10 min.)Track
139
13/07/202619:00The InbetweenersNear the Old Barnstormers, Horwich (Exact location tbc)Middlebrook Trail (reverse)Trail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
140
13/07/202619:00IntervalsSmithills Leisure Centre3x3 mins, 4x4 mins, 8x1 min all at mile pace, 90 secs recovery - Moss Bank ParkMoss Bank Park, grass, flatc. 5 miles, 4 at race paceGwen
141
14/07/202619:00Pace Run GroupEntwistle Reservoir Car ParkEntwistle Reservoir LoopsHard TrailMMartin, Andy, Justin
142
15/07/202619:00IntervalsLeverhulme Park Running Track 4 x 5 min, 5 x 1 min. 1 min recovery Track
143
20/07/202619:00The InbetweenersBromley Cross Train StationThe Jumbles Trail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
144
20/07/202619:00IntervalsSmithills 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
145
21/07/202619:00Pace Run GroupSmithills Leisure CentreHigh Rid Reservoir RunRoad/Hard TrailMartin, Andy, Justin
146
22/07/202619:00IntervalsLeverhulme Park Running Track 400m, 60 - 90 sec recovery. 30 minutesTrack
147
27/07/202619:00The InbetweenersBatridge Rd Lower Car ParkWayohTrail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
148
27/07/202627/07/202619:00IntervalsSmithills Leisure Centre3 sets of 3, 2, 1 minute efforts at mile pace, 1 minute recovery - Moss Bank ParkMoss Bank Park, grass, flatc. 2 miles, 1 mile at race paceGwen
149
28/07/202619:00Pace Run GroupAndrew LaneJumbles Reservoir RunRoad/Hard TrailMartin, Andy, Justin
150
29/07/202619:00IntervalsLeverhulme Park Running Track 5 x 3 minutes, 5 x 90sec, 1 min recv
151
03/08/202619:00ORMoss Bank ParkSmiler - 1 mile time trialHilly, grass1 mile
152
05/08/202619:00IntervalsLeverhulme Park Running Track 4 x 6 min, 1 min rec, 6 x 30 secTrack
153
10/08/202619:00The InbetweenersSpitlers EdgeThe Great HillTrailAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
154
10/08/202619:00IntervalsSmithills Leisure CentreDrills and strides for mile time trial (plus 1 mile at race pace)Moss Bank Park grass and parthApprox 3 miles, 1 at race paceGwen
155
12/08/202619:00IntervalsLeverhulme Park Running Track (4min x 3, 1 min rec). (30 sec x 5, 30 sec rec). (4 min x 3, 1 min rec)
Track
156
17/08/202619:00The InbetweenersThe Bowling GreenRivington Trail/roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
157
17/08/202619:00IntervalsSmithills Leisure CentreContinuous hilly run - effort on uphill, recovery on downhill sectionsTrail, Serpent (Smithills Country Park)4-5 miles, approx. 2 at race paceGwen
158
19/08/202619:00IntervalsLeverhulme Park Running Track 4 x 2 min, 3 x 4 min, 1 x 6 min. 1 min recTrack
159
24/08/202619:00The InbetweenersBarrow BridgeCoal MinesTrail/ roadAvg 6/7 km Group runGillian, Jen E, Jen F, Sarah, Shirley
160
24/08/202619:00IntervalsSmithills Leisure Centre8 x 4 mins, 1 min recovery.Moss Bank Park, hilly, grassApprox 5 miles, 3 at race paceGwen
161
26/08/202619:00IntervalsLeverhulme Park Running Track Track
162
31/08/2026No SessionBank HolidayNo Session
163
02/09/202619:00IntervalsLeverhulme Park Running Track Track
164
07/09/202619:00IntervalsSmithills Leisure Centre3 x 5 sets of hill repeats, effort on uphill, recovery on downhill, walk return after each set of 5Sharples Vale, Road, hillc. 3 miles, 1 mile at race paceGwen
165
09/09/202619:00IntervalsLeverhulme Park Running Track Track
166
14/09/202619:00IntervalsSmithills Leisure Centre3 x 5 sets of hill repeats, effort on uphill, recovery on downhill, walk return after each set of 5Sharples Vale, Road, hillc. 3 miles, 1 mile at race paceGwen
167
16/09/202619:00IntervalsLeverhulme Park Running Track Track
168
21/09/202619:00IntervalsSmithills Leisure Centre10 loops (bus turnaround to 20 mph sign and back) with partner - Barrow BridgeRoad, hillc. 5 miles, 2 at race paceGwen
169
22/09/202619:00IntervalsLeverhulme Park Running Track Track
170
28/09/202619:00IntervalsSmithills Leisure Centre2 sets 4, 3, 2 mins
4 x 100m strides		Road, undulating
BARROW BRIDGE Road, Junction with Cinder Lane		Approx 4 miles, c.2 at race paceGwen
171
29/09/202619:00IntervalsLeverhulme Park Running Track Track
172
173
174
175
176
177
178
179
180
181
182
Custom colour key
183
The Inbetweeners
184
 Pace Run Group
185
Intervals
186
Off road-see web site for more info
187
Track (Wednesday)
188
Track marathon(Wednesday)
189
Track Tuesday
190
Monthly Mixed
191
Strength & Conditioning
192
Parkrun Improvers Session
193
194
195
Aim of sessions:
196
197
Hills: short, anaerobic intervals to improve strength and endurance and work on good technique
198
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.
199
Tempo: a sustained effort run that builds up your body's ability to run faster for longer periods of time
200
Conversation pace: Running at a speed or pace at which you can run whilst comfortably holding a conversation. Important for building endurance.
201
Strength & Conditioning: To help improve muscular Strength within the active muscles used for running in order to reduce the risk of injury & boost performance
202
203
204
205
206
207
208
209
210
211
212