𝟮𝟰𝘁𝗵 𝗦𝗲𝗽𝘁 𝗧𝗿𝗮𝗰𝗸 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗖 𝗣𝗮𝗰𝗸 WU 4x 1km @ 10k pace (75sec rec) 4x 500m @ 5k pace (60sec rec) CD

𝟭𝘀𝘁 𝗢𝗰𝘁 𝗕𝗢𝗟 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗦𝗮𝗹𝘁𝗴𝗿𝗮𝘀𝘀 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,...

𝟭𝘀𝘁 𝗢𝗰𝘁 𝗧𝗿𝗮𝗰𝗸 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗗&𝗘 𝗣𝗮𝗰𝗸𝘀 WU - 3/4 laps 10/12 laps of FAST straights - SLOW corners CD - 2/3 laps

𝟓𝐭𝐡 𝐍𝐨𝐯 𝐁𝐎𝐋 𝐒𝐞𝐬𝐬𝐢𝐨𝐧 𝐒𝐞𝐚𝐟𝐫𝐨𝐧𝐭 𝟏 𝐦𝐢𝐧 𝐞𝐟𝐟𝐨𝐫𝐭𝐬 𝐖𝐀𝐑𝐌 𝐔𝐏𝐒 𝘈&𝘉 𝘱𝘢𝘤𝘬𝘴: Around back of stadium, down Hay Street, carefully cross road, down Bonner’s Bank, along riverside path, up bank to garage, efforts start...

𝐃&𝐄 𝐏𝐚𝐜𝐤𝐬 WU 10/12 400m fast (60s rec) CD

19th Nov Track Session A&B Packs WU 3 sets of 2k @ 10 mile pace (75s rec) Then … 5x20s hill reps (hill from track to car park) CD

19th Nov BOL Session Roker Hills Warm up: turn right out of BOL, complete anticlockwise loop around SoL (1x loop for C, D & E packs / 2x loops for A&B packs), down to...