Using second half of Sunderland 10k route. Starting from bridge, drop down and round past Bonners, onto riverside, up Glass Centre bank, down Garage bank, through Marina, along Roker seafront and into and around...
A&B Packs - 12 x 2 mins (1minute recovery) C Pack - 10 x 2 mins (1minute recovery) D&E Pack - 8 x 2 mins (1minute recovery) Using the seafront route Warm up to...
Warm up From Beacon of Light, follow path on North side of the river to Spire Bridge, cross Spire Bridge, return to Beacon on South side. Cool down Efforts between 10k and HM pace...
12.Saltgrass, Long Efforts All groups warm-up Run from BOL alongside the SOL to the Bob Stokoe Statue. Cross Millenium Way and run down Hay Street. Turn Left onto Easington Street,run under Metro line onto...