D&E Packs - Pyramid Session
2024-09-18 18:30 - 19:30 (Europe/London) | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Pyramid Session

10 min warm up

D & E Pack
1 min (1 min rec)
2 min (90s rec)
3 min (2 min rec)
4 min (3 min rec)
4 min (3 min rec)
3 min (2 min rec)
2 min (90s rec)
1 min
(20 mins of effort, 14 mins rec)

South Side Hills
2024-09-25 18:30 - 19:30
SOUTH SIDE HILLS

A&B pack: Warm up – 0.8 mile to 2nd subway.
0.7 mile EFFORT to Spire Bridge.
Slow jog over bridge to bottom of Paul Watson Way hill, X3 EFFORTS to top of hill (stop when it flattens off).
Slow jog to bottom of Woodbine Terrace hill, X4 EFFORTS to the top.
Slow jog to bottom of Deptford Terrace hill, X5 EFFORTS to the top.
Cool down back to Beacon.

C pack: Warm up – 0.8 mile to 2nd subway.
0.7 mile EFFORT to Spire Bridge.
Slow jog over bridge to bottom of Paul Watson Way hill, X2 EFFORTS to top of hill (stop when it flattens off).
Slow jog to bottom of Woodbine Terrace hill, X3 EFFORTS to the top.
Slow jog to bottom of DEPTFORD TERRACE hill, X4 EFFORTS to the top.
Cool down back to Beacon.

D&E pack: Warm up – 1 mile to zebra crossing.
0.4 mile EFFORT to end of footpath.
Cross road, recover to bottom of Deptford Terrace hill, X2 EFFORTS to the top.
Jog to bottom of Deptford Terrace, slow jog along the bottom to junction.
X2 EFFORTS from junction up ‘new road’ to lights.
Recover down to the bottom of Beach Street (Kings Arms pub). X2 EFFORTS to top of Beach Street hill.
Recover back to bottom and up Farringdon Row until you are parallel with the public footpath to the left. X2 EFFORTS to Halfords.
Cool down back to the Beacon.
(E pack leader has the option to do less hill efforts if required)

A & B pack: 5 x 5 min efforts (2.5 min rec)
2024-10-02 18:30 - 19:30

C pack: 5 x 5 min efforts (2.5 min rec)
2024-10-02 18:30 - 19:30

D & E pack: 5 x 4 min efforts (2.5 min rec)
2024-10-02 18:30 - 19:30

Winter Handicap
2024-10-09 18:30 - 19:30, 2024-11-13 18:30 - 19:30, 2024-12-11 18:30 - 19:30, 2025-01-15 18:30 - 19:30

All Packs - 2 Minute Efforts
2024-10-16 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 the bridge from the Beacon
From bridge, half the amount of efforts out, half the amount back to bridge
Cool down back to the Beacon

Pallywood
2024-10-23 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
“From BOL, warm up over Wearmouth Bridge to roundabout at bottom of Hylton Road (next to Currys).
Run along Trimdon Street past B&Q, use crossing after Beach St onto Pallion New Road, continue along past QA bridge until Pallion Retail Park. Turn right down bank at Matalan, then left onto Cowies Way, at lights turn left onto Paul Watson Way, continue along and turn left on European Way. Follow onto Pallion New Road. D&E continue back to BOL. Second loop past Matalan for packs A, B & C. (3rd loop might be needed for A/B? Pack leader to choose).
A & B pack: 6 min (90s rec), 3 min (1 min rec), 3 min (1 min rec) X2 SETS
C pack: 5 min (2 min rec), 3 min (90s min rec), 3 min (90s min rec) X2 SETS
D & E pack: 4 min (3 min rec), 2 min (2 min rec), 2 min (1 min rec) X2 SETS”

Roker Hills
2024-10-30 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
(1 mile warm up)
A/B pack: Bonners Bank 15 x 30 sec effort, rec back down
C pack: Bungalow hill 12 x 30 sec effort, rec back down
D & E pack: Garage hill 10 x 30 sec effort, rec back down

Track is back - Individuals or small groups
2024-11-05 18:30 - 19:30, 2024-11-12 18:30 - 19:30, 2024-11-19 18:30 - 19:30, 2024-11-26 18:30 - 19:30

Saltgrass Loops
2024-11-06 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A, B and C Packs Warm Up
From BOL, WU over Wearmouth bridge, follow A183 round to the right, past city hall. Continue along past the front of B&Q, turn right down Beach Street to Saltgrass.
A & B pack (X4 loops) Effort starts from Saltgrass, up bank to Wessington Way, turn right towards QA bridge, up Deptford Terrace bank, left at the top back towards B&Q. Efforts finishes at the lights at the end of Pallion New Road (before crossing main road). Recover down Beach Street back to Saltgrass.
C pack: (X3 loops) same route as above (A & B pack route)
D and E packs WU
From BOL, WU over Wearmouth bridge, follow A183 round to the right, past city hall. Turn right at roundabout down Farringdon Row, onto Hanover Place to Saltgrass.
D pack: (X 4 loops) Effort starts from Saltgrass, up bank to Wessington Way, TURN LEFT on Wessington Way up the bank to finish effort top of Beach Street. Recover down Beach Street back to Saltgrass.
E pack (X3 loops) same route as above (D pack route)
CD back to BOL

A & B Packs Club Championship 3k time trial
2024-11-20 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

A/B, D &E Packs - Roker Park Loops
2024-11-27 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Roker Park Loops
Warm Up: From the BoL head towards the Colliery Tavern. Cross the road and follow Abbs street towards Warwick St onto Newcastle Rd. Use the pedestrian crossing over Newcastle Rd towards Stadium of Light metro station. Use the pedestrian bridge over the train lines and follow path towards the Cambridge and onto Roker Baths Road. Contine down Roker Baths Rd and enter Roker Park at Park Parade gates, and continue down past the bandstand to Roker Ravine (near gates at Roker Beach level) Turn around and start effort once underneath the white footbridge.
Route: Start the effort under the footbridge and continue up towards the Bandstand, turn left after bandstand, passing the pond on your right and passing the tennis courts, leave park via gates on left just before model railway. Turn right on Side Cliff Road then right again on main road, effort finishes at St George’s Terrace junction. Regroup and then recover down bank opposite St George’s Terrace back to start
A&B pack: x3 continuous effort loops.
D pack: x2 broken up loops. #1 start of route to park exit, recover to Side Cliff Road #2 Side Cliff Road to St George’s Terrace
E pack: x1.5 broken up loops. #1 start of route to park exit, recover to Side Cliff Road #2 Side Cliff road to St George’s Terrace, recover to start #3 start of route to park exit
PACK LEADERS NOTE: please break efforts up more and cut or extend efforts as you feel necessary

C Pack Club Championship 3k time trial (Silksworth Track)
2024-11-27 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

D & E Packs Club Championship 3k time trial (Silksworth Track)
2024-12-04 18:30 - 19:30
Meet at the track

A, B & C Packs - Pyramid Session
2024-12-04 18:30 - 19:30
Pyramid Session
10 min warm up
A & B Pack
2 min (90s rec)
3 min (2 min rec)
4 min (2 min rec)
5 min (2 min 30s rec)
5 min (2 min 30s rec)
4 min (2 min rec)
3 min (2 min rec)
2 min (90s rec)
(28 mins of effort, 16 mins of rec)
C Pack
1 min (1 min rec)
2 min (90s rec)
3 min (2 min rec)
4 min (2 min 30s rec)
5 min (3 min rec)
4 min (2 min 30s rec)
3 min (2 min rec)
2 min (90s rec)
1 min
(25 mins of effort, 16 mins of rec)
D & E Pack
3K Time Trial at the track

A/B & D/E Packs - Seafront out and back
2025-01-08 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A/B Packs – 15 x 1 min (1 min recovery)
D/E Packs – 10 x 1 min (1 min recovery)

C Pack - Track 12 x 400m @10k pace (1 min recovery)
2025-01-08 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Wessington Way Pyramid
2025-01-22 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Queen Alexandra Bridge Wessington Way Pyramid Session,
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 Bridge,following the A183 round to the right, past City Hall etc.Continue onto Silksworth Row and then continue onto Trimdon Street.
Pack A warm-up continues along Trimdon Street and onto the Alexander Bridge.The session starts at the south end of QA Bridge.
6 mins effort (2 mins recov) 4 mins effort (90 recov secs) 2 mins effort (1 min recov) 1 mins effort (1 mins recov) 2 mins effort (1 min recov) 4 mins effort (90 secs recov) 6 mins effort. (25 mins total effort (8 mins recov) – Total 33 mins.
Packs B, C and D start at the roundabout near B & Q.
Pack B – 5 mins effort (2 mins recov) 4 mins effort (2 mins recov) 2 mins effort (1 min recov) 1 min effort (1 min recov) 2 mins effort (1min recov) 4 mins effort (2 mins recov) 5 mins effort. 23 mins total effort (9 mins) – Total 32mins.
Packs C+D 4 mins effort(2 mins recov) 3 mins effort (90 secs recov) 2 mins effort(1min recov) 1 mins effort (1min recov) 2 mins effort (1 min recov) 3 mins effort (90 secs recov) 4 mins effort. 19 mins total effort (8 mins total recov ) – total 27 mins.
Pack E starts at the roundabout near Currys.
4 mins effort(2 mins recov) 3 mins effort (90 secs recov) 2 mins effort(1min recov) 1 mins effort (1min recov) 2 mins effort (1 min recov) 3 mins effort (90 secs recov) 4 mins effort. 19 mins total effort (8 mins total recov ) – total 27 mins.
All Packs follow the route below and turn during the recovery after the first 2 min effort:
Across QA Bridge, turn right and then right again under the bridge. Up West Quay Road to Alexandra Avenue. Continue along Alexandra Avenue / Hylton Park Road / Timber Beach Road / Colima Avenue as required.

D & E Packs - Track 8 x 400m @ 10km pace - 60 secs recovery
2025-01-22 18:30 - 19:30

2 Min Efforts (Seaburn-Dykelands Road)
2025-01-29 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 Millenium 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 Millenium 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 Millenium 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 Millenium 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.

Long Loop Efforts (Roker Park Loops)
2025-02-05 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

C Pack - Track
2025-02-05 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Sunderland Match at Beacon - alternative to be scheduled
2025-02-12 18:30 - 19:30
