Roker Park  long loops. This is a continuous effort at whatever pace you can maintain over the distance of the route. The route From the BoL turn right towards Bob Stokoe statue, continue down...

A & B pack 4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.