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January 2020

Roker – Hill efforts plus 1 mile

January 29 @ 7:15 pm
Ashbrooke Sports Club

See session notes for details Roker Hill Efforts Plus Mile R1(1)

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Track – 8 x 800m (200m jog recovery)

January 29 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Warm up - 15 minutes including drills and strides 8 x 800m (200m jog recovery) Warm down - minimum 10 minutes  

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February 2020

Buttermere to Dalemain Lakeland Reccie

February 2

Minibus trip to The Lakes to run/walk from Buttermere to Dalemain (32 miles) with stops at the following intervals (where practical) - Section Distance (miles) Ascent (feet) Buttermere to Braithwaite 6.5 1880 Braithwaite to…

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Farringdon – 6min, 4x1min or 2min, 5x1min and repeat

February 5 @ 7:15 pm
Ashbrooke Sports Club

See session notes for details Farringdon R1

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Track – D+E Packs – Reducing recovery

February 5 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Coached session Arrive Silksworth Track ready to start group warm up at 7:15

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XC Thornley Hall Farm XC

February 8 @ 8:00 am - 5:00 pm

Please see Team captain / managers if you want to join in the fun

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Whole Club Session – Winter Handicap – Meet @ Roker

February 12 @ 7:15 pm
Roker Seafront (Sue’s Cafe)

NOTE – Meet at Roker outside Sue’s Cafe – NOT at Ashbrooke Chip timed 5k handicap run If you don’t have a chip please contact Harry. If you’ve lost your chip please replacements available…

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Ryhope – 5 x 5 mins at 10k pace

February 19 @ 7:15 pm
Ashbrooke Sports Club

See session notes for details Ryhope - R2

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Track – 3 x 1k (60), 4 x400 (45) x 2 sets

February 19 @ 7:15 pm
Silksworth Sports Complex, Silksworth Ln
Sunderland, Sunderland SR3 1PD
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Warm up - 15 minutes including drills and strides 3 x 1k (60), 4 x400 (45) x 2 sets Warm down - minimum 10 minutes

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Seaburn/Southwick – Lamp posts or 12 x 2mins

February 26 @ 7:15 pm
Ashbrooke Sports Club

See session notes Seafront - minutes-2

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