Accrington Road Runners
Accrington 10K - Sun 29/Oct/17
*** ARR 10K Results ***

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*** ARR 10K Results ***
Recent additions and updates RSS Feed

1. Wed 07/Mar/2018: Ranking by Craig Clark - Angelsey Half Marathon.

2. Mon 05/Mar/2018: News item by Fred Green - Stan Bradshaw Pendle Round - Fell Race (1/7) (03/Mar/18).

3. Mon 26/Feb/2018: News item by Graham Morris - Standish Hall Trail Race (24/Feb/18).

4. Sun 25/Feb/2018: Ranking by Lee Taylor - Standish Hill 10k Trail.

5. Sat 24/Feb/2018: Members profile by Chris Walton.

6. Sat 24/Feb/2018: Ranking by Chris Walton - Stanley Park.

7. Sat 24/Feb/2018: Members profile by Paul Wickham.

8. Wed 07/Feb/2018: News item by Fred Green - Blackburn Winter Warmer 10k - Points Race Road (2/7) (04/Feb/18).

9. Wed 07/Feb/2018: Photos by Fred Green - WInterwarmer2018.

10. Mon 05/Feb/2018: Ranking by Glen Goodwin - Blackburn Winter Warmer.

11. Mon 05/Feb/2018: Ranking by Joshua Woodstock - Blackburn Winter Warmer.

12. Mon 05/Feb/2018: Ranking by Lee Taylor - Brr Winter Warmer.

13. Mon 29/Jan/2018: Ranking by Glen Goodwin - Hyndburn Park Run.

14. Tue 23/Jan/2018: Members profile by Fred Green.

15. Sun 21/Jan/2018: Ranking by Lee Taylor - Woodland 5k Charity Run.

16. Sun 21/Jan/2018: Ranking by Lee Taylor - Witton Park 5k Charity Run.

17. Wed 17/Jan/2018: News item by Fred Green - East Lancashire Hospice 10k Trail Races (1/7) (14/Jan/18).

18. Wed 17/Jan/2018: Ranking by Glen Goodwin - Hyndburn Park Run.

19. Mon 15/Jan/2018: Ranking by Glen Goodwin - Ribble Valley 10k.

20. Mon 15/Jan/2018: Ranking by Glen Goodwin - East Lancs Hospice 10k.


1. Message posted by Damian Fletcher on Thu 22/Mar/2018.

First Summer Run 2018 – Treasure Hunt Special – Tuesday April 24th Holmes Mill, Clitheroe BB7 1EB

It will be our first Summer run for 2018 and we plan to do something a little different.  David Mallaby has kindly organised a Treasure Hunt Run! - there will be prizes!!!  Please arrive for 6.30pm as we will be organising teams for a 6.45pm start.

If you feel you are going to struggle to get there for 6.30pm but would like to take part please let David Mallaby or Damian Fletcher know in advance to help plan the teams.

We have booked tables after the run for food.  If you are interested in staying for food after please arrive early (before 6.30pm) as you will need to order behind the bar.

There will be a mixture of trail, road and off road running so please bring appropriate footwear.

As a reminder there will be no training run from Wilsons that night.

(message will expire on Wed 25/Apr/2018).

2. Message posted by Graham Morris on Wed 21/Mar/2018.

As a running club we need to introduce new things to keep everyone interested and help us improve. 


“The Mile” the iconic distance often neglected by runners, but a great test of speed and stamina. Your mile time can be used to predicate times in all the longer distances.


With this in mind would any of our Group Two runners be interested in arriving earlier this Tuesday to run a mile time trial on the track? We need to start the clock at 6.15 (Must be off the track by 6:25) so don’t be late. Group 3 & 4 don’t feel cheated you can run following weeks


Running a fast mile before the club run shouldn’t be a problem. it is an ideal warm up.


Just to confirm it is an individual time trial not a race. (Although we will all be on the track at the same time)

Please try and support the club.........Anyone up for it………’s only 4 laps,

(message will expire on Wed 28/Mar/2018).

3. Message posted by Michael Leeming on Tue 20/Mar/2018.

Health and Safety Notice for Tuesday OFF ROAD training nights

Starting soon when the 'clocks change' be prepared to run 'off road' routes unless otherwise advised by your Group Leader.

The club recommend you wear Trail Shoes as they are waterproof and designed to provide good tread grip traction in muddy underfoot conditions

Wearing road shoes,when running 'off road,' can potentially be an accident waiting to happen



(message will expire on Sun 27/May/2018).

4. Message posted by Liam Moden on Sat 17/Mar/2018.

Anyone who wants to do a reccy run of Accrington Ron hill 10 k route is more than welcome to join me on Sunday 1st April at nine o clock am All welcome ( any club or non members ) . All running speeds will be catered for no one will be left behind Meet at the town hall once again all welcome(message will expire on Wed 04/Apr/2018).

5. Message posted by David Sagar on Wed 28/Feb/2018.

Just to let members know, the Burnley Half Marathon was cancelled due to the organisers failing to get the correct health and safety measures in place on time. We have changed the event to the Darwen Half that is on the same day. All points races for all 3 categories have now been selected and most are now available to view on here, this will be updated showing the full list very shortly. If anyone has any questions then please feel free to contact me.(message will expire on Fri 30/Mar/2018).

6. Message posted by Neil Thompson on Mon 12/Feb/2018.

Dear members,For those who are looking to purchase the new style vest, these will be provided on a first PAID, first serve basis.Please can you ensure that any monies are passed directly to Colette or Neil.There is a lead time of approx. 3-4 weeks.They are £15 per vest.(message will expire on Wed 19/Dec/2018).

7. Message posted by Neil Thompson on Sun 04/Feb/2018.

Well done to everyone who took part in the Blackburn Road Runners Winter Warmer.While I have your attention, Iíd just like to clarify a few racing rules...Today was a club points race. This means that it is a Ďraceí against your competitors, not with yourself! With all this in mind, for those who do not know (and there appears to be a few), itís first over the line that claims place. This is known as Gun Time. Chip Times are a great way of judging your own personal records but will not be compared against other runners when formalising results.For those that didnít know that, you may want to reconsider your starting position...The race begins on the start line 👍Results will expire on Wed 11/Apr/2018).

8. Message posted by Liam Moden on Wed 24/Jan/2018.

The mast race (race two in our trail race points events ) has been re scheduled for may 27 th . The race has been re opened so everyone who wants to enter it can now do so . The race does not clash with any other of our club races and will obviously be a wonderfull opertunaty to get a close up view of a t v transmission mast . Being may no doubt the weather will be scorching . A nice simple race 5 k up 5 k down . What' could be more pleasant on an early summers morning(message will expire on Mon 30/Apr/2018).

9. Message posted by Graham Morris on Thu 27/Sep/2012.

Just a reminder – Wilsons Athletics Track is available to us every Thursday, 5:30pm to 6:30pm. We have a number of runners of all abilities currently using this facility for Track Sessions. Everyone is welcome! Speedwork doesn’t just make you run faster, it makes you more comfortable at all speeds and increases your fitness. Remember to ‘sign in’ & pay £2 to Hyndburn Athletics in the office next to the changing rooms.


(message will expire on Mon 31/Dec/2018).

10. Message posted by Graham Morris on Wed 02/Mar/2011.

Just a reminder to all our runners regarding the rule on club vests.
When competing as a member of Accrington Road Runners in a race or event; it is expected you wear (and display) a club vest.
This is particularly important when representing the club in team events and in our club races.
The club vest helps advertise and promote the club gives us a presence in races. 
Club Vests are available from Colette

(message will expire on Mon 31/Dec/2018).
ARR members - Athletics night 2016

Club events

Burnley Half Marathon (road). On Sun 25/Mar/2018, which is tomorrow.
Brun Valley 10k (Trail). On Sun 29/Apr/2018, which is only 35 days away.
Hameldon Hill fell race. On Sun 06/May/2018, which is only 42 days away.
Burnley lions 10k (Road). On Fri 25/May/2018, which is only 61 days away.
Weets fell race. On Sat 09/Jun/2018, which is only 76 days away.
Race the Train (Bury) Trail. On Sun 10/Jun/2018, which is only 77 days away.
Freckleton Half Marathon (Road). On Mon 18/Jun/2018, which is only 85 days away.
Trawden 7 Trail Race. On Sun 01/Jul/2018, which is only 98 days away.
Townley park 10k road race. On Sun 22/Jul/2018, which is only 119 days away.
Padiham greenway 5k (Road). On Wed 25/Jul/2018, which is only 122 days away.
Worsthorne moor race (Fell). On Sun 05/Aug/2018, which is only 133 days away.
Handicap Race. On Tue 07/Aug/2018, which is only 135 days away.
Boulsworth Fell Race. On Sun 12/Aug/2018, which is only 140 days away.
Yarrow River Splash (Trail). On Sun 16/Sep/2018, which is only 175 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 215 days away.
Race you to the Summit. On Fri 26/Oct/2018, which is only 215 days away.
Ribble Valley 10k (Road). On Mon 31/Dec/2018, which is only 282 days away.

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Below are a list of simple features that you can use to measure running related statistics. Also there are more advanced running analysis features at the web site (thanks Shaun).

Fill in the top row & click 'Calculate' to see your pace & amount of calories burnt.

Pace & Calorie Calculator:

Race Time Predictor Chart

Work across from an actual race time to see what you should be capable of at another distance.

1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
4:00 13:40 22:30 28:30 47:00 1:03:00 1:39:00 2:13:00
4:10 14:05 23:30 29:45 49:15 1:06:00 1:44:00 2:20:00
4:15 14:22 24:00 30:22 50:23 1:07:30 1:46:30 2:23:30
4:20 14:40 24:30 31:00 51:30 1:09:00 1:49:00 2:27:00
4:25 14:57 25:00 31:37 52:37 1:10:30 1:51:30 2:30:30
4:30 15:15 25:30 32:15 53:45 1:12:00 1:54:00 2:34:00
4:35 15:32 26:00 32:52 54:52 1:13:30 1:56:30 2:37:30
4:40 15:50 26:30 33:30 56:00 1:15:00 1:59:00 2:41:00
4:45 16:08 27:00 34:08 57:08 1:16:30 2:01:30 2:44:30
4:50 16:25 27:30 34:45 58:15 1:18:00 2:04:00 2:48:00
4:55 16:42 28:00 35:22 59:22 1:19:30 2:06:30 2:51:30
5:00 17:00 28:30 36:00 1:00:30 1:21:00 2:09:00 2:55:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
5:05 17:17 29:00 36:38 1:01:38 1:22:30 2:11:30 2:58:30
5:10 17:35 29:30 37:15 1:02:45 1:24:00 2:14:00 3:02:00
5:15 17:52 30:00 37:53 1:03:52 1:25:30 2:16:30 3:05:30
5:20 18:10 30:30 38:30 1:05:00 1:27:00 2:19:00 3:09:00
5:25 18:27 31:00 39:08 1:06:08 1:28:30 2:21:30 3:12:30
5:30 18:45 31:30 39:45 1:07:15 1:30:00 2:24:00 3:16:00
5:35 19:02 32:00 40:23 1:08:22 1:31:30 2:26:30 3:19:30
5:40 19:20 32:30 41:00 1:09:30 1:33:00 2:29:00 3:23:00
5:45 19:37 33:00 41:37 1:10:38 1:34:30 2:31:30 3:26:30
5:50 19:55 33:30 42:15 1:11:45 1:36:00 2:34:00 3:30:00
5:55 20:12 34:00 42:52 1:12:52 1:37:30 2:36:30 3:33:30
6:00 20:30 34:30 43:30 1:14:00 1:39:00 2:39:00 3:37:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
6:05 20:47 35:00 44:08 1:15:08 1:40:30 2:41:30 3:40:30
6:10 21:05 35:30 44:45 1:16:15 1:42:00 2:44:00 3:44:00
6:15 21:22 36:00 45:23 1:17:22 1:43:30 2:46:30 3:47:30
6:20 21:40 36:30 46:00 1:18:30 1:45:00 2:49:00 3:51:00
6:25 21:57 37:00 46:38 1:19:38 1:46:30 2:51:30 3:54:30
6:30 22:15 37:30 47:15 1:20:45 1:48:00 2:54:00 3:58:00
6:35 22:32 38:00 47:53 1:21:52 1:49:30 2:56:30 4:01:30
6:40 22:50 38:30 48:30 1:23:00 1:51:00 2:59:00 4:05:00
6:45 23:07 39:00 49:08 1:24:08 1:52:30 3:01:30 4:08:30
6:50 23:25 39:30 49:45 1:25:15 1:54:00 3:04:00 4:12:00
6:55 23:42 40:00 50:22 1:26:22 1:55:30 3:06:30 4:15:30
7:00 24:00 40:30 51:00 1:27:30 1:57:00 3:09:00 4:19:00
1 Mile 5K 5 Miles 10K 10 Miles 1/2 M'thon 20 Miles Marathon
7:10 24:35 41:30 52:15 1:29:45 2:00:00 3:14:00 4:26:00
7:20 25:10 42:30 53:30 1:32:00 2:03:00 3:19:00 4:33:00
7:30 25:45 43:30 54:45 1:34:15 2:06:00 3:24:00 4:40:00
7:40 26:20 44:30 56:00 1:36:30 2:09:00 3:29:00 4:47:00
7:50 26:55 45:30 57:15 1:38:45 2:12:00 3:34:00 4:54:00
8:00 27:30 46:30 58:30 1:41:00 2:15:00 3:39:00 5:01:00
9:00 31:00 52:30 1:05:00 1:54:30 2:33:00 4:09:00 5:43:00
10:00 34:30 58:30 1:11:30 2:08:00 2:51:00 4:39:00 6:25:00


Training with a Heart Rate Monitor ( ' Zone Calculator ' at the bottom of text.)


Brief explanation of the training zones and then a calculator at the bottom to work out your HR % zones so you can input them into your HRM.

Calculating your Resting Heart Rate


Each morning as you wake up you should take your pulse.This should be averaged out over the week to find your resting heart rate.Avoid taking it with a full bladder,while ill or after a hard training session the previous day as all these can elevate the RHR.


Calculating your Training Zones


The most effective method of calculating your zones is to use the Karvonen equation as used in the calculator below. This takes account of your (RHR) and therefore your Working heart rate (WHR). The WHR is the difference between your MHR and your RHR. Each training zone is a percentage of your WHR, plus your RHR.


The Heart Rate Training Zones


Within each training zone subtle physiological effects take place to enhance your fitness. It is worth understanding the physiological benefits of training in each zone as described below.


The Energy Efficient or Recovery Zone - 60% to 70%


Much of the physiological benefits of heart rate training is involved in the bodies energy systems. One of these systems is responsible for the long term supply of energy to the working muscles. Fat is an abundant source of energy for the endurance athlete. It has been clearly demonstrated that training within this heart rate for long slow runs - especially overdistance - develops the bodies ability to feed the working muscles more efficiently. All easy recovery runs should be completed at a maximum of 70 %. The other major advantage to running in this zone is that while you are happily fat burning you may lose weight and you will be allowing your muscles to re-energise with glycogen, which has been expended during those faster paced work-outs. Underestimate this training zone at your peril. Often at the end of six weeks training within this zone it is possible to race unbelievably well ! Personal Best have been known.


The Aerobic Zone - 70% to 80%


It is during this zone that you will be training your cardiovascular system. The bodies ability to transport oxygen to, and carbon dioxide away from, the working muscles can be developed and improved. As you become fitter and stronger from training in this zone it will be possible to run some of your long weekend runs at up to 75%, so getting the benefits of some fat burning and improved aerobic capacity. 75% running often feels good. This zone is also ideal for developing local muscle strength.


The Anaerobic Zone - 80% to 90%


This the zone in which an enormous amount of benefit can be gained. Somewhere between 80 and 90% your individual anaerobic threshold is found - sometimes referred to the point of deflection. During these heart rates the amount of fat being utilised as the main source of energy is greatly reduced and glycogen stored in the muscle is predominantly used. One of the by-products of burning this glycogen, is the runners worst enemy, Lactic Acid. There is a point at which the body can no longer remove the lactic acid from the working muscles quickly enough. This happens at an individual heart rate for us all and is accompanied by a rapid rise in heart rate and a slowing of your running pace - sound familiar ? This is your anaerobic threshold or point of deflection (POD). Through the correct training it is possible to delay the POD by being able to increase your ability to deal with the lactic acid for a longer period of time or by pushing the POD higher. The fitter you are the nearer you will be racing to your POD. Running 5 minute miles does not mean you are running at your POD if the training you have been under-going is incorrect. Assuming you are fit you will be racing 10ks at just below your POD and 5ks right on it. Sometimes elite runners can hold a pace above the POD.


The Red Line Zone 90% to 100%


In this zone you will only be able run for short periods of time. It effectively trains your fast twitch muscle fibres and helps to develop speed. It is worth being aware that to develop this speed it is important to have first developed your ability to deal with lactic acid. This zone is reserved for interval running and race peaking. Only the very fit are able to train effectively within this zone. The value of each training zone should not be underestimated. 70 % often feels very slow at first but do not be put off - Keep at it ! To utilise the zones correctly it is important to phase your training. Each zone is a stepping zone to a peak. Miss out a step and the next becomes a jump.

Training Zone Heart Rate Calculator

Enter your age, resting heart rate and the lower and upper training zone values (%) that you wish to train between and then select the 'Calculate' button.

Age years Max Heart Rate bpm
Resting Heart Rate bpm Working Heart Rate bpm
Lower Training Zone % which is a Heart Rate of bpm
Upper Training Zone % which is a Heart Rate of bpm