Woodyâ€™s 5k Club Championship (details to follow)
2024-06-12 18:30 - 19:30 (Europe/London)

All Club Session - Saltgrass, Long Efforts
2024-06-19 18:30 - 19:30
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 and up to the junction with Beech Street-(Outside B and Q) (1.35 Miles)
Session
Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.( Each complete loop loop is approx 1.2 mile)
Regroup then recover down the bank to the Saltgrass and repeat.
PACK A â€“ directly to B&Q and down bank to Saltgrass – 4 Loops (Approx 7.5 mile)
PACK B – directly to B&Q and down bank to Saltgrass- 3 Loops (Approx 6.3 mile)
PACK C and D – directly to B&Q and down bank to Saltgrass – 3 Loops
(Approx 6.3 miles)
(PACK D, option to do 2 loops)
Pack E – directly to B&Q and down bank to Saltgrass – 2 Loops (Approx 5.1 miles)
All packs recover back along same warm-up route to BOL.

A, B, D and E Packs - Seaburn/Whitburn
2024-06-26 18:30 - 19:30
5 x 5mins @ 10k race pace, 2Â½ 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.

All efforts start at Tesco on Newcastle Rd and end at bus stop at end of Dame Dot (wearmouth bridge side)

Pack E -Â Turn right out of BoL onto Vaux Brewery Way, continue anti clockwise around the stadium onto millennium way, right onto Hay street to St Peters Metro, )crossÂ North bridge st here) turn left onto North Bridge street towards Tesco. Newcastle Rd, Turn right at the Grange onto Station Rd, turn left at Blue Bell cross roads onto Dene Lane, turn right onto Dykelands Rd, Turn right onto Whitburn road, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.
5.2 miles

Pack C and D â€“ As E Pack but continue up Newcastle Rd, Shields Rd, turn right onto Dovedale Rd, left onto Dykelands Rd, Right onto Whitburn Rd, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

6 miles

Pack B – As C and D, except continue along Shields Rd past the Academy of Light, turn right onto Moor Lane/Front St towards Whitburn village, turn right at Jolly Sailor and continue all way along seafront, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

7 miles

Pack A – As C and D, except continue along Shields Rd past the Academy of Light, turn right onto Moor Lane/Front St towards Whitburn village, turn right at Jolly Sailor and continue all way along seafront, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.
7.8 miles

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
2024-06-26 18:30 - 19:30
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
2024-07-03 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 mins @ 10k pace
– 5 mins @ 5k pace
– 15 mins easy (cool down)

Session (D and E packs)
– 15 mins easy (warm up)
– 12 mins 30s @ HM pace – 2 mins 30s rec
– 8 mins @ 10k pace – 2 mins rec
– 4 mins @ 5k pace
– 15 mins easy (cool down)

Meet for 18:30 start at the Beacon of Light

Rachel Dugan will post a pace table tomorrow so that people know their approximate pace to run at based on their HM, 10k and 5k pace

All Packs - Roker Park Long Loops: A and B - 8x3 mins C - 8x3 mins D and E - 6x3 mins
2024-07-10 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A and B – 8×3 mins (60 sec recoveries)
C – 8×3 mins (75 sec recoveries)
D and E – 6×3 mins (90 sec recoveries)

All Packs - Bonnersfield 400s
2024-07-17 18:30 - 19:30
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!
2024-07-24 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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, recover back down
D&E – Bungalow Bank – 10 x 30sec effort, recover back down

All packs -1200m @ HM pace
2024-07-31 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 the park, back along Dame Dorothy Street.
A&B – 5 (2 min recovery)
C – 4 (2 min recovery)
D&E – 3 (2.5 min recovery)

All Packs - 2 Minute Efforts
2024-08-07 18:30 - 19:30, 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

All Packs - Tempo Efforts
2024-08-14 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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
A&B Pack – 3 x 10 mins (2 min recovery)
C Pack – 4 x 7 mins (2 min recovery)
D&E Pack – 4 x 6 mins (2 min recovery)

Whole Club Session - Club Relays (details to follow)
2024-08-21 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

All Packs - Saltgrass Loops
2024-08-28 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 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 and up to the junction with Beech Street-(Outside B and Q) (1.35 Miles)
Session
Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.( Each complete loop loop is approx 1.2 mile)
Regroup then recover down the bank to the Saltgrass and repeat.
PACK A – directly to B&Q and down bank to Saltgrass – 4 Loops (Approx 7.5 mile)
PACK B – directly to B&Q and down bank to Saltgrass- 3 Loops (Approx 6.3 mile)
PACK C and D – directly to B&Q and down bank to Saltgrass – 3 Loops
(Approx 6.3 miles)
(PACK D, option to do 2 loops)
Pack E – directly to B&Q and down bank to Saltgrass – 2 Loops (Approx 5.1 miles)
All packs recover back along same warm-up route to BOL.

No track session - track closed for refurbishment
2024-08-28 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

All Packs - 1 min efforts
2024-09-04 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 – Warm Up in reverse
A&B Packs – 15 x 1 min (1minute recovery)
C Pack – 12 x 1 min (1minute recovery)
D&E Pack – 10 x 1 min (1minute recovery)

Winter Handicap - Scratch Run
2024-09-11 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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) you turn around and run back to the Beacon. No road crossings, only a couple of corners, couldn’t be simpler.
The run will be timed so you will need your timing chips, if you don’t have one and never have had one then your first one will be issued for FREE (we’ll have them available before the session). If you’ve lost your first (or second, or third) chip a replacement is £5.
The times will help Harry to set your handicap times for the first actual running of the handicap in a months time. We’ll need a few marshals along the course – complimentary hi-viz will be available.
After you’ve run the bar will be open in the Beacon and there will be FREE pizza, so stick around and have a chat with your fellow Strollers. If you are sticking around please bring a fresh t-shirt to change into, there are lockers downstairs (you need to bring a padlock) and also changing rooms and showers should you wish – all FREE.
Finally I will have as many sliders as I can squeeze in to the car alongside the timing kit.

A&B Packs - Pyramid Session
2024-09-18 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 - Pyramid Session
2024-09-18 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Pyramid Session

10 min warm up

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 Packs - Pyramid Session
2024-09-18 18:30 - 19:30 | 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

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

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
