Training schedule

	B	C	D	E	F	G	H	I
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2	Date	Time	Type	Meeting point & Schedule	Session	Terrain and route	Distance/pace	Run Leader

3				For away nights click location for What 3 words meeting point	All sessions are 60 minutes unless stated below
4	16/06/25	19:00	Tempo	Foot of Belmont Road, Junction with Blackburn Road	Tempo Run 1.5 mile warm, 3 miles tempo, 1.5 miles cool down	Road, hilly	6 miles, approx 3 at race pace	Gwen
5	16/06/25	19:00	Off Road	Smithills Leisure Centre	Mast route via Smithills Deane road and Trespass Stone	Off road	12 km	Jane
6	16/06/25	19:00	Muster	Batridge Road lower car park	Entwistle	Trail		Sarah, Jen E, Jen F
7	17/06/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
8	18/06/25	19:00	Track	Leverhulme Track	6 x 4 min. 1 min rec. 100m sprints (6 min)	Track	Various	Marcus
9	23/06/05	19:00	Intervals	Smithills Leisure Centre	2-3-4-5-4-3-2 minutes effort with one minute recovery - Moss Bank Park	Grass, flat	c. 4 miles, approx 3 at race pace	Gwen
10	23/06/25	19:00	Off Road	Rivington village by reservoir and the Rivington café The Rivington - Google Maps	Rivington and Anglezarke reservoirs	Off road	8.4 km	Jane
11	23/06/25	19:00	Muster	Queens Park - Chorley New Rd Gates	Queens Park- Middlebrook	Road/Trail		Martin, Jen, Jen E
12	24/06/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
13	25/06/25	19:00	Track	Leverhulme Track	8 x 3 min. 1 min rec	Track	Various	Martin C
14	30/06/25	19:00	Intervals	Middlebrook Trail, Queens Park end	Measured Mile	Path, flat	1 mile	Gwen
15	01/07/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
16	02/07/25	19:00	Track	Leverhulme Track	2 x 6 min, 2 x 4 min, 2 x 2 min. 1 rec	Track	Various	Andy N
17	07/07/25	19:00	Intervals	Smithills Leisure Centre	3x3 mins, 4x4 mins, 8x1 min all at mile pace, 90 secs recovery - Moss Bank Park	Grass	c. 5 miles, 4 at race pace	Gwen
18	07/07/25	19:00	Off Road	Smithills Leisure Centre	Half Mast route	Off road	7 km	Jane
19	07/07/25	19:00	Muster	Smithills	Quarter Mast	Off road		Jen, Andy, Jen E
20	08/07/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
21	09/07/25	19:00	Track	Leverhulme Track	3 x 6 min, 6 x 1 min, 1 min rec	Track	Various
22	14/07/25	19:00	Tempo	Smithills Leisure Centre	Apporox 1 mile warm up (conversation pace), 2 miles at 5k pace, 2 x 400m at mile pace, 1 mile cool down Route TBC	TBC	Total distance dependent on route	Gwen
23	14/07/25	19:00	Off Road	Rivington village by reservoir and the Rivington café The Rivington - Google Maps	Lead Mines Clough circular	Off road	10 km	Jane
24	14/07/25	19:00	Muster	Hare and Hounds Holcombe Brook	Reddisher Woods	Off road		Andy, Jen, Jen E, Sarah
25	15/07/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
26	16/07/25	19:00	Track	Leverhulme Track	3 min x 5, 90 sec x 5. 1 min rec	Track	Various
27	21/07/25	19:00	Intervals	Smithills Leisure Centre	3 x 4 mins, 3 x 2 mins, 3 x 1 min (60 secs, 30 secs and 20 secs recovery) Moss Bank Park	Grass, flat	c3.5 miles, 2.5 miles at race pace	Gwen
28	21/07/25	19:00	Muster	Cumberland School car park	2 options- Rivington Pike or Rivington flat!	Off road		Andy and Jen E (Pike) Martin, Jen, Sarah (Flat)
29	22/07/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
30	23/07/25	19:00	Track	Leverhulme Track	700m (20min), 300m (10min). 100 walk rec	Track	Various
31	28/07/25	19:00	Intervals	Smithills Leisure Centre	3 sets of 3, 2, 1 minute efforts at mile pace, 1 minute recovery - Moss Bank Park	Grass	c. 2 miles, 1 mile at race pace	Gwen
32	28/07/25	19:00	Muster	Andrew Lane (Northland rd)	Andrew Lane to Jumbles	Road/Off Road		Martin, Jen, Andy, Sarah,
33	29/07/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
34	30/07/25	19:00	Track	Leverhulme Track	6 x 4 min. 1 min rec. 6 x 30 sec strides	Track	Various
35	04/08/25	19:00	Intervals	Smithills Leisure Centre	10 x 1 minutes (5k pace), 2 mins recovery - Moss Bank Park	Grass, hilly	c. 2 miles, 1 mile at race pace	Gwen
36	04/08/25	19:00	Off Road	Smithills Leisure Centre	Half Mast route	Off road	7 km	Jane
37	04/08/25	19:00	Muster
38	05/08/25	10:00	Track	Bolton Arena	Free Community Track Session	Track	Various	Andy
39	06/08/25	19:00	Track	Leverhulme Track	3 x 6 min, 3 x 4 min. 1 min rec	Track	Various
40	11/08/25	19:00	Intervals	Smithills Leisure Centre	10 - 12 loops with partner, Smithills Hall Circuit	Rough path	c. 3 miles, 2 miles at race pace	Gwen
41	11/08/25	19:00	Off Road	Jumbles car park Jumbles car park - Google Search	Entwistle Reservoir	Off road		Jane
42	11/08/25	19:00	Muster
43	13/08/25	19:00	Track	Leverhulme Track	6,5,4,3,2,1min. 1 min rec	Track	Various
44	18/08/25	18:00	Off Road	Burnden 1 mile off road challenge race	entries here	Off road		Race
45	18/08/25	19:00	Off Road	Horwich Leisure Centre Horwich Leisure Centre Ltd - Google Maps	2 Lads and Rivington pike	Off road	10 km	Jane
46	20/08/25	19:00	Track	Leverhulme Track	4 x 5 min. 5 x 1 min. 1 min rec	Track	Various
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53	Custom colour key
54	New Beginners
55	Muster Run Group			30.6.25 No Muster run- RL's joining Intervals	18.8.25 No Muster run (Club Event)
56	Intervals
57	Off road-see web site for more info
58	Track (Wednesday)
59	Track marathon(Wednesday)
60	Track Tuesday
61	Monthly Mixed
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64	Aim of sessions:
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66	Hills: short, anaerobic intervals to improve strength and endurance and work on good technique
67	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.
68	Tempo: a sustained effort run that builds up your body's ability to run faster for longer periods of time
69	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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