Weekly Training Sessions

We arrange sociable training sessions six days per week.

Running with a group is a great way to learn tips and tricks and improve your running. It also is great motivator to get you out when the weather isn’t great. Below is the weekly schedule, on a less regular basis there are Tempo Runs along with ad-hoc runs both here in Sunderland, across the North Yorkshire Moors and in the Lake District. Details of these are posted on the Club’s Facebook Group, this is only open to Club Members.

• Monday – Penshaw Hill Run

This is typically a 10k run across very undulating terrain, head torches are essential during the winter months and trail shoes are recommended. It can get very muddy but it’s great for strength training. There is plenty of regrouping in this session.

Meet on the road at the bottom of Penshaw monument at 6pm

• Monday – Silksworth Underpass Run

A choice of either 4.75 or 3.5 mile loop runs run at varying paces, used by many as a recovery run if they’ve been racing at the weekend.

Meet at the underpass on Silksworth Lane (Sainsbury’s end) for a 6:15pm start

• Tuesday – Track session

A Track session at Silksworth Track, we have use of the track between 5:30 and 6:30. All members are welcome to use the track during these times, however this isn’t a led session.
In the dark nights, please visit the Ski lodge to request the lights to be switched on, only between the times noted above.
If you’re new to the club we’d suggest starting with the track sessions on Wednesdays.
Please remember that we don’t have exclusive use of the track so please be courteous to other users, adhere to the club track guidelines which you can find here and ensure you complete your session by 6:30pm.

Meet in the car park above the track at 5:15pm to get warmed up for a 5:30pm start

• Wednesday – Main Club night

If you are new the Wednesday evening training session is the best one to come along to as this is our main training night.
Non-members are welcome to come along and ‘try before you buy’. Usually we have over 100 runners turn out and we aim to have:

• 5 Packs based loosely on your easy/comfortable pace:

• • 7:30-8:00 minute mile (4:40-5:00 minute km)

  • 8:00-8:20 minute mile (5:00–5:10 minute km)

  • 8:20-9:00 minute mile (5:10-5:50 minute km)

  • 9:00-10:30 minute mile (5:35-6:30 minute km)

  • 10:30+ minute mile (6:30+ minute km)

• • Covering distances between 4.5 & 8.5 miles.
    Each session will contain a variety of efforts and are led by a Run Leader.
    

Meet in The Beacon of Light to start at 6:30pm

• Wednesday – Track Session

This is a track session for everyone and takes place from 6:30 to 7:30. The sessions are different every week and there are plenty of senior runners on hand to help anyone not experienced in track running. If you want to start increasing the speed you run at this is a really good session.
Please remember that we don’t have exclusive use of the track so please be courteous to other users and adhere to the club track guidelines which you can find here.

Meet at Silksworth track for 6:30 warmed up and ready to go

• Friday – Silksworth Underpass Run

A very gentle run to close the week, usually around 3.5 miles at around 9-10 minute mile pace.

Meet at the Underpass at 5:45pm

• Friday – Barnes Run

A weekly run from the Barnes pub, the route changes every week but is approximately 6 miles. There is plenty of re-grouping and people of all abilities are welcome.

Meet in the Barnes Pub Car Park at 6pm ready for a 6:05pm start

• Saturday – Penshaw Hill

A 7 mile (roughly) session around Penshaw hill, no head torches required for this one but again trail shoes are recommended as some of the trails can be muddy and wet. There will be plenty of re-grouping.

Meet on the road at the bottom of Penshaw monument at 08:55am

• Sunday – Regular runs are arranged for Sunday mornings, again details are promoted on the Club Facebook group.