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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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26/08/2519:00S & CLeverhulme Park Grass area opposite trackBodyweight exercises & stretchingGrass0 miles Michael
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27/08/2520:00Hill reps.Leverhulme Park 31 Mins Continuous Hill session + 1 Mile Cool DownMulti Terrain VariousMichael
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01/09/2519:00DrillsSmithills Leisure CentreIntroduction to running drills at Moss Bank ParkPath, grassc. 2 milesRyan/Gwen
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01/09/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 1PathSarah, Jen E
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03/09/2519:00Intervals Leverhulme Track (4min x 3, 1 min rec). (30 sec x 5, 30 sec rec). (4 min x 3, 1 min rec)TrackVariousGareth
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/03/092519:00IntervalsLeverhulm Track3 x 10 minutes (1 min rec)TrackVariousMarcus
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08/09/2519:00IntervalsSmithills Leisure Centre3 x 5 sets of hill repeats, effort on uphill, recovery on downhill, walk return after each set of 5
Valletts Lane		Road, hillc. 3 miles, 1 mile at race paceJane
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08/09/2519:00MusterSmithills Leisure CentreDunscar - 25 mins out and backRoadVariousMartin, Andy, Jen
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08/09/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 2PathSarah, Jen E
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10/09/2519:00IntervalsLeverhulme Track 5 x 3 minutes, 5 x 90sec, 1 min recTrackVarious
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10/09/2519:00IntervalsLeverhulm Track3 x 2 minutes, 30 sec rec, 3 x 7 minutes, 1 min recTrackVariousMarcus
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15/09/2519:00IntervalsSweetloves Lane, Jtn with Belmont Road6 loops (600m) with partner
Sweetloves Lane		Road, undulatingc. 2.5 miles at race paceMartin
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15/09/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 3PathSarah, Jen E
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15/09/2519:00MusterSmithills Leisure CentreDoffcockerRoad/TrailVariousAndy, Jen
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17/09/2519:00IntervalsLeverhulme Track 1,2,3,4,5,4,3,2,1, 1min recoveryTrackVarious
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17/09/2519:00IntervalsLeverhulme Track (7 min, 30 seconds recover, 3 min) 1 min recovery x 3TrackVariousMarcus
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22/09/2519:00IntervalsSmithills Leisure Centre10 loops (bus turnaround to 20 mph sign and back) with partner - Barrow BridgeRoad, hillc. 5 miles, 2 at race paceJen/Kirsty
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22/09/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 4PathJen E, Sarah
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22/09/2519:00MusterSmithills Leisure CentreBelmont top shopRoad/TrailVariousAndy
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24/09/2519:00IntervalsLeverhulme Track 4 x 6 min, 1 min rec, 6 x 30 secTrackVariousGareth
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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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29/09/2519:00IntervalsSmithills Leisure CentreHill reps at Barrow Bridge, introducing springing and boundingRoad, hill3 - 4 milesGwen
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29/09/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 5PathJen E
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29/09/2519:00MusterSmithills Leisure CentreDevonshire rd loopRoadVariousAndy, Jen
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01/10/2519:00IntervalsLeverhulme Track2x6min, 2x4min, 2x2min, 1 min recovery Hamad
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06/10/2519:00IntervalsSmithills Leisure CentreSprints and strides
Barrow Bridge Road		Road, flatTBCGwen
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06/10/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 6PathJen E, Sarah
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08/10/2519:00IntervalsLeverhulme Track 2 sets of 4, 3, 2 minutes with 2 minute recoveryTrackVariousGwen
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13/10/2519:00TempoSmithills Leisure Centre5 x 6 minutes, 2 minutes recovery Sports Centre to Bob's Smithy and BackRoad, undulating4 - 5 miles plus warmupGwen
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13/10/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 7PathJen E, Sarah
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13/10/2519:00MusterQueens Park Main GatesOut and back to MiddlebrookRoadVariousMartin, Andy, Jen
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15/10/2519:00IntervalsLeverhulme Track2 x 400m, 30sec standing rec, 300m, 100m walk recovery for 25 minutes TrackVariousGareth
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20/10/2519:00IntervalsSmithills Leisure CentreTempo run, Sports Centre to Wilton Arms, Belmont RoadRoad, undulatingc. 5 miles, 2-3 at race paceGwen
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20/10/2518:30C25KAndrew Lane ( Sharples park opp the Spar) parking Northland rdC25K Plan, Week 8Path Jen E, Sarah
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20/10/2519:00MusterSmithills Leisure CentreBob SmithyRoadVariousMartin, Andy, Jen
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22/10/2519:00IntervalsLeverhulme Track3 x 6 min, 3 x 3 min, 1 min recovery Track
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27/10/2519:00IntervalsSmithills Leisure Centre5 x 3 minutes, 90 secs recovery, 5 x 30 secs, 30 secs recovery - Avondale Health CentreRoad, undulatingc. 4 miles, 2 at race paceGwen
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27/10/2518:30C25KSmithills Leisure CentreC25K Plan, Week 9 - Final sessionPathJen E, Sarah
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27/10/2519:00MusterSmithills Leisure CentreHalliwell/ Blackburn rd loopRoadVariousMartin, Andy, Jen
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29/10/2519:00IntervalsLeverhulme Track 4 x 5 min, 5 x 1 min. 1 min recovery TrackVarious
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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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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 3 x 8 minutes, 2.5 minutes recoveryTrackVariousGwen
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10/11/2519:00IntervalsSmithills 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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12/11/25
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17/11/2519:00IntervalsSweetloves Lane, Jtn with Belmont Road600m, 900m, 1200m, 900m, 600m with partner
Sweetloves Lane		Road, undulatingc. 3 miles at race paceGwen
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19/11/25
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2 x 10 minutes, 3 minutes recovery
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24/11/2519:00IntervalsSmithills Leisure CentreSprints and strides
Barrow Bridge Road		Road, flatTBCGwen
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26/11/25
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01/12/25AGMNo Training runs.
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03/12/25
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08/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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10/12/25
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15/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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17/12/25
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22/12/2519:00IntervalsSmithills Leisure CentreTBCGwen
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Custom colour key
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New Beginners
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Muster 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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