A,B&C Packs – Seaburn Dykelands Road (2 min efforts)

Seaburn – Dykelands Road

A & B Packs 12 x 2 minutes (1 min rec) (2 min rec after first 6 efforts)

C Pack 12 x 2 minutes (1 min rec) (2 min rec after first 6 efforts)

D & E Packs 10 x 2 minutes (1 min rec) (2 min rec after first 5 efforts)

A Pack (7.44 miles total)

Warm Up (1 mile) – From BOL, clockwise loop around the stadium back to the aquatic centre, continue past the SOL to the Bob Stokoe Statue. Cross Millennium Way, run down Hay Street, turn left onto Easington Street, run under Metro line, CAREFULLY cross road, down Bonnersfield bank, through the barrier to the river’s edge.

Session Start – On rivers edge just past the barrier.

Along the river path, past Glass Centre, up the bank towards the garage on Dame Dorothy Street.

Turn right at the garage, along the main road, continue past the bungalow cafe, past Marriot Hotel, past Roker Park, past Seaburn Park until you reach Dykelands Road on the left.

Turn up Dykelands Road, left onto Dene Lane, right onto Station Road, continue onto Charlton Road, CAREFULLY cross busy crossroads at the traffic lights, continue straight along Thompson Road until you reach Southwick.

Turn right onto Southwick Road, then left onto Stoney Lane, continue around the 1-way system over the Queen Alexandra Bridge.

Continue left along top road after bridge (Pallion New Road), turn right on Trimdon Street, past B&Q, straight over roundabout and left onto Saint Mary’s Boulevard, turn left over the Wearmouth Bridge, left onto Hay Street and back to the BOL.

B Pack (7.23 miles total)

Warm Up (1 mile) – From BOL run past the SOL to the Bob Stokoe Statue. Cross Millennium Way, run down Hay Street, turn left onto Easington Street, run under Metro line, CAREFULLY cross road, down Bonnersfield bank, through the barrier to the river’s edge, continue along river to the National Glass Centre.

Session Start – Outside of National Glass Centre

Run along the river path, up the bank towards the garage on Dame Dorothy Street.

Turn right at the garage, along the main road, continue past the bungalow cafe, past Marriot Hotel, past Roker Park, past Seaburn Park until you reach Dykelands Road on the left.

Turn up Dykelands Road, left onto Dene Lane, right onto Station Road, continue onto Charlton Road, CAREFULLY cross busy crossroads at the traffic lights, continue straight along Thompson Road until you reach Southwick.

Turn right onto Southwick Road, then left onto Stoney Lane, continue around the 1-way system over the Queen Alexandra Bridge.

Continue left along top road after bridge (Pallion New Road), turn right on Trimdon Street, past B&Q, straight over roundabout and left onto Saint Mary’s Boulevard, turn left over the Wearmouth Bridge, left onto Hay Street and back to the BOL.

C Pack (6.1 miles total)

Warm Up (1 mile) – From BOL, clockwise loop around the stadium back to the aquatic centre, continue past the SOL to the Bob Stokoe Statue. Cross Millennium Way, run down Hay Street, turn left onto Easington Street, run under Metro line, CAREFULLY cross road, down Bonnersfield bank, through the barrier to the river’s edge.

Session Start – On rivers edge just past the barrier.

Along the river path, past Glass Centre, up the bank towards the garage on Dame Dorothy Street.

Turn right at the garage, along the main road, continue past the bungalow cafe, past Marriot Hotel, past Roker Park, past Seaburn Park until you reach Dykelands Road on the left.

Turn up Dykelands Road, left onto Dene Lane, right onto Station Road, continue onto Charlton Road, CAREFULLY cross busy crossroads at the traffic lights, continue straight along Thompson Road until you reach Southwick.

Turn right onto Southwick Road, then left onto Stoney Lane, continue to the footpath in the centre of the 1-way system (old railway line) and turn left to follow this adjacent to Queen’s Road, heading back towards the BOL to finish (footpath rejoins path at the side of mainroad at some point).

D & E Pack (4.7 miles total)

Warm Up (0.6 mile) – From BOL run past the SOL to the Bob Stokoe Statue. Cross Millennium Way, run down Hay Street, turn left onto Easington Street, run under Metro line, CAREFULLY cross road, down Bonnersfield bank, through the barrier to the river’s edge.

Session Start – On rivers edge just past the barrier.

Along the river path, past Glass Centre, up the bank towards the garage on Dame Dorothy Street.

Turn right at the garage, along the main road, continue past the bungalow cafe, past Marriot Hotel, past Roker Park, past Seaburn Park until you reach Dykelands Road on the left.

Turn up Dykelands Road, left onto Dene Lane, right onto Station Road, continue onto Charlton Road.

Turn left at the traffic lights at the crossroads, down Newcastle Road, cross road at the Stadium of Light Metro station, down the back lane to finish at the BOL.