Sunderland Strollers Running Club

A/B, D &E Packs - Roker Park Loops
2024-11-27 18:30 - 19:30 (Europe/London) | 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

Winter Handicap
2024-12-11 18:30 - 19:30, 2025-01-15 18:30 - 19:30, 2025-02-19 18:30 - 19:30

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

D & E Packs - Track
2025-02-12 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

C, D & E Packs - 1 min efforts Seafront out and back
2025-03-05 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A,B,C packs
WU around stadium to bus stop
1 min hard, 1 min rec (2 min rec at turning point)
A x 22
B x 20
C x 18

D,E packs
WU straight to bus stop
30 sec effort hard, 30 sec very easy (make sure to see a difference in pace)(2 min rec at turning point)
D x 14
E x 12

A & B Packs - Track
2025-03-05 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
A&B packs

WU
4 sets of:
1200m @ 10k pace (30 sec rec)
400m @ 5k pace (60 sec rec)
CD

Although A&B are scheduled for the track this Wednesday, all members are welcome to take part in either the track or the BOL sessions each week

All Club Session - Banks and Efforts
2025-03-12 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Here are the session notes for tomorrow evening, in anticipation of bigger numbers we’re planning to split C Pack (Variants A & B). We have pack leaders for all packs except D Pack. Current forecast is for around 25 from East Durham to be joining us, please make them welcome. The track is available for use 6.30-7.30pm but there is no set session, last one off the track please let the Ski Lodge know to turn off the lights.

There will be pizza and the bar in The Beacon afterwards, if people are planning to hang around perhaps bring a clean t-shirt/top, there is plenty of lockers for storage and space in the changing rooms.

Joint Club Session
A Pack
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9min/mile
Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank
3 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 3 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank
3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon
B Pack
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9.5min/mile
Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank
3 x Bungalow Bank Effort, recover down
After last effort continue along DD past garage and down bank towards Glass Centre, complete 2 x effort up to garage, recover down.
After last effort return past Glass Centre to Bonners Bank 3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
C Pack – Variant A
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile
2 x Bonners Bank effort, recover down.
After second effort complete mile effort to Bungalow Cafe
2 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 2 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank;
1 x Bonners Bank effort
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
C Pack – Variant B
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile
Mile effort to Bungalow Cafe
2 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 2 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank;
3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
D Pack
WU – [Need 1 mile loop to end at top of Bonners Bank] – pace 11 min/ml
Down to bottom, 3 x effort to halfway up bank (road junction); recover down.
After last effort recover down then along past Glass Centre, up past garage and down to Marina.
2 x effort up to garage; recover down.
After last effort move out onto Dame Dorothy,
1/2 mile effort back towards North Bridge Street.
Regroup and recover back to Beacon.
E Pack
WU – [Need 1 mile loop to end at top of Bonners Bank] – pace @slowest with regrouping as necessary.
Halfway down Bonners Bank, 3 x effort back to top
After 3rd effort, remain on Dame Dorothy, complete 1/2 mile effort towards garage.
At garage drop down bank towards Glass Centre. 2 x effort up to garage.
After last effort return to Dame Dorothy, recover directly back to Beacon
ALL
In the event of groups using same bank at same time pack leaders to ensure runners KEEP LEFT at all times
Wendy will be providing notes for Pack Leaders covering warm up, hill efforts, distance efforts & cool down

Track - no set session
2025-03-12 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Saltgrass Loops
2025-03-19 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
19th March BOL Session
Saltgrass Loops

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

C Pack - Track
2025-03-19 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
WU
5 sets of:
1000m @ 10k pace (60 sec rec)
200m @ 5k pace (90 sec rec)
CD

Although C pack are scheduled for the track this Wednesday, all members are welcome to take part in either the track or the BOL sessions each week

2 min efforts / Lampposts
2025-03-26 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

D + E pack - Track
2025-03-26 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
Session To be advised on the night

A + B Pack - Track
2025-04-02 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

*NEW* Roker 1k Lake Loops
2025-04-02 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

Pallywood
2025-04-16 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
16th April BOL Session
Pallywood
E pack route – From BoL, Hay Street, across Wearmouth Bridge towards City Hall. Start efforts from main entrance to City Hall. Continue along St Marys Way towards Currys, along Trimdon Street past B&Q, use crossing after Beach St onto Pallion New Road (maybe advisable to cross onto left hand side of Trimdon Street near Currys), continue along past QA bridge until Pallion Retail Park. Turn right down bank at Matalan, turn left onto Cowies Way, at lights turn left onto Paul Watson Way, continue along and turn left onto European Way (on return again may be easier to cross onto right hand side of European Way). Follow onto Pallion New Road, Trimdon Street, St Marys Way. Finish efforts at City Hall. Recover back to the BoL.
5.4 miles
C&D packs route – from BoL do loop of SoL onto Hay Street, over Wearmouth Bridge towards City Hall. Start efforts at City Hall. Continue along towards Trimdon Street, past Currys, Halfords, B&Q. Turn right after B&Q onto A1231 (new road) going under QA Bridge and along to Cowies Way, left at lights onto Paul Watson Way, left onto European Way and left down Woodbine Terrace (Matalan) turn left again back onto Cowies Way and follow road over Spire Bridge. Turn right onto Timber Beach Road using cycle path heading back towards BoL. Finish efforts once level with Wessington Way footbridge (before the first underpass), recover back to BoL.
Pack leader discretion if wanting to end efforts once across Spire Bridge.
6 miles
A&B packs route – As C&D, except do 2 loops of Cowies Way, Paul Watson Way, European Way, Matalan. After 2nd loop go over Spire Bridge, (keep to left hand side footpath) take path onto Timber Beach Road and along towards BoL, using cycle path. End efforts at 1st underpass and recover back along Kier Hardy Way to the BoL.
D&E packs: 4 min (3 min rec), 2 min (2 min rec), 2 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
A&B packs: 6 min (90s rec), 3 min (1 min rec), 3 min (1 min rec) X2 SETS

D & E Packs - Track
2025-04-16 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
16th April Track Session
D&E packs
D pack warm up: from car park towards lake, around lake twice then back to track
E pack warm up: from car park towards skate park, down hill to bridge, turn and back up to track
Session: 100m, 200m, 300m, 400m, 300m, 200m, 100m (fast pace)
Same distance recovery between each (jog)
Cool down: 1 mile (4 laps) of track

Short Roker Hill Efforts
2025-04-23 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

A & B Packs - Track
2025-04-23 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
