Training Schedule
A,B&C Packs – Seaburn Dykelands Road (2 min efforts)
Beacon of Light Stadium Way, Monkwearmouth, United KingdomSeaburn - 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...
D&E Packs – Track 15min WU – 400m (2min rec) – 600 (90sec rec) – 2 x 400m (75sec rec) – 400 (90sec rec) – 2 x 200m (75sec rec)
Silksworth Sports Complex Silksworth Lane, Sunderland, Sunderland, United KingdomAll Club Session – 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 Bridge Street.Run across the Wearmouth...
A, B, D and E Packs – Seaburn/Whitburn
5 x 5mins @ 10k race pace, 2½ mins recovery Slower packs can reduce the length of the efforts and the number of efforts to suit the ability of the pack if required....
Track – C Pack – 2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps – 400m rec between sets
2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps - 400m rec between sets
All Club Progression – Seafront Out and Back
Beacon of Light Stadium Way, Monkwearmouth, United KingdomRoute: From the Beacon, along the seafront front for 30 mins, then 30 mins back Session (A,B and C packs) - 15 mins easy (warm up) - 15 mins @ HM pace - 10...
All Packs – Roker Park Long Loops: A and B – 8×3 mins C – 8×3 mins D and E – 6×3 mins
Beacon of Light Stadium Way, Monkwearmouth, United KingdomA and B - 8x3 mins (60 sec recoveries) C - 8x3 mins (75 sec recoveries) D and E - 6x3 mins (90 sec recoveries)
No track session – track closed for refurbishment
Silksworth Sports Complex Silksworth Lane, Sunderland, Sunderland, United KingdomAll Packs – Bonnersfield 400s
A Pack - 14 x 400 (75s recovery) B Pack - 12 x 400 (75s recovery) C Pack - 10 x 400 (90s recovery) D&E Packs - 8 x 400 (120s recovery)
All packs – Hills!
Beacon of Light Stadium Way, Monkwearmouth, United KingdomPack leaders to ensure longer WU and CD if needed based on mileage covered A&B - Bonners Bank - 15 x 30sec efforts, recover back down C - Garage - 12 x 30sec effort,...