Route: 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...

A and B - 8x3 mins (60 sec recoveries) C - 8x3 mins (75 sec recoveries) D and E - 6x3 mins (90 sec recoveries)

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)

Pack 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,...

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...

Seafront Route Warm Up - To the Wearmouth Bridge going anti-clockwise around the stadium first. Route - From the bridge, half amount of efforts out, half amount of efforts back to bridge. Cool down...

This week we'll be running the new Winter Handicap course, it's very simple, starts and finishes just outside the Beacon. Heads west along the cycle path and after 2.5km (just before the Spire Bridge)...