All Club Session - Panns Bank
2024-03-06 18:30 - 19:30 (Europe/London) | Sunderland

All Club session 6 mins out, 5 mins back - Bonners Field Bank
2024-03-13 18:30 - 19:30 | Sunderland
All Club session 6 mins out 5 mins back Bonners Field Bank
Warm up –
From the BOL head towards the Colliery Tavern. Pass the Colliery Tavern, at the junction with Abs Street turn left, run along Abs Street ,continuing onto Warwick Street.Turn right at the end of Warwick Street onto Newcastle Road. Head down Newcastle Road towards the Wearmouth Bridge, after passing the Fans Museum use the crossings to arrive at the top of Bonners Field Bank. Run down the bank to start the session. (1 mile)
Session
Everybody starts from the bottom of Bonners Field Bank.
1st group -Â Run along the Riverside, up the bank towards the Petrol station and continue down Sand Point Rd towards the Marina.Â
Run out for 6 minutes and aim to get back to the start in 5 minutes.
2nd Group-Run all the way up Bonners Field Bank, turn right onto Dame Dorothy Street, continue running towards the Bungalow Cafe.
Run out for 6 minutes and aim to get back to start in 5 minutes.
3rd Group – Run all the way up Bonners Field Bank, turn right onto Dame Dorothy Street. Continue along Dame Dorothy Street to the junction just after the bus stop. Turn right at the junction, heading back down towards Bonners Field Bank, turn right at the bottom junction, heading back up Bonners Field Bank.Â
Continue running the loop for 11 mins.Â
Everybody should do all three loops onceÂ with 2 minutes recovery between loops.
Recover back to the BOL.

C, D & E Packs - Bunny Hill Session
2024-03-20 18:30 - 19:30 | Sunderland
Bunny Hill/Red House
A Pack – 6min, 4 x 1min then REPEAT
Recoveries: 2min, 3 x 1min, 2min between sets

B C D and E packs – 2 min, 5 x 1min then REPEAT
Recoveries: all 1 min, 2 min between sets

All Packs turn left out of BoL and along Kier Hardy Way, continue through the underpass and cross Wessington Way using the blue pedestrian bridge.
Start all efforts at Seat Garage on Burntland Avenue and keep repeating the sets (or part sets) to finish.

Pack E â€“ Burntland Avenue to North Hylton Road; turn left along North Hylton Road (cross to right hand side when safe to do so), continue along North Hylton Rd/Washington Rd towards the Castle. Turn right up Rotherfield Road (Bunny Hill). Continue along Rotherfield Road until junction near St Cuthbert Church, Turn Right onto RedHill Road, continue past Northern Saints school onto Redcar Rd. Before New build houses and English Martyrs School take the cut on right hand side past Electricity Pylons back onto North Hylton Rd. Turn left on North Hylton Rd. Finish efforts once you reach the roundabout.
Turn right onto Northern Way past Church and Police Station and onto path to go through underpass and back along Kier Hardy way back to the BoL.
5.1mls

Pack C and D â€“ As Pack E except at St Cuthbert Church turn left onto Rhodesia Rd, then turn 2nd left onto Rutherglen Rd past Red House comp, continue past cemetery along Wiltshire Rd, follow road around to Wembley Rd, turn right after football pitches onto Old Mill rd. Continue efforts until large roundabout.Â
Bear slight right onto Northern Way past church and police station and onto path through underpass and back along kier hardy way to BoL.
5.6mls

Pack B â€“ As C and D except at Roundabout at bottom of Old Mill rd continue efforts, bear left towards spice junction, turn left onto Kings road at North star pub (boxing gym) Turn left onto Thompson Rd and continue efforts until the Grange.Â
At the grange turn right down Newcastle Rd towards the Wheatsheaf, turn right onto Millennium Way and return to BoL (option of a loop around West stand of SoL)
6.6mls

Pack A â€“ As Pack B except continue efforts along Newcastle Rd until Tesco.
Return to BoL via North Bridge St until St Peters Metro, Hay Street then SoL car park
7.0mls

A, B, D & E packs - Roker Hill Session
2024-03-27 18:30 - 19:30 | Sunderland
Roker Hill Efforts Plus Mile
Pack E
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Recover down bank towards Marina.
Conduct 2 x Hill Efforts up bank to garage.
Recover down riverside path past Glass Centre to bottom of Bonnersfield Bank.
Conduct 2 x Hill Efforts up Bonnersfield Bank.
.
Pack C and D
.
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 1 x HILL EFFORT up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 2 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Pack B
â€“
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 2 x HILL EFFORTS up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 3 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Pack A
Conduct 3 x HILL EFFORTS up Bonnersfield Bank.
Recover along Dame Dorothy to garage.
Conduct 4 x HILL EFFORTS up bank to garage.
Recover past Marina to bottom of Roker Bank/Smugglers Pub.
Conduct 3 x HILL EFFORT up bank to Bungalow Cafe.
From Bus Stop opposite Queen Vic undertake MILE EFFORT to Wear Bridge.
All Pack Leaders can vary Nos of HILL EFFORTS to suit particular packs.

C Pack - Track: 4Ã—400, 4Ã—300, 4Ã—200, 4Ã—100 all @ 5k with same distance float recovery (marathon pace)
2024-03-27 18:30 - 19:30 | Sunderland
4Ã—400, 4Ã—300, 4Ã—200, 4Ã—100 all @ 5k with same distance float recovery (marathon pace, no stopping or walking)

A, B & C packs - Saltgrass Loops
2024-04-03 18:30 - 19:30 | Sunderland
12.Saltgrass, Long Efforts
All groups warm-upÂ
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)Â (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)
Â 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 Â (Approx 6.3 mile)
PACK C and D – directly to B&Q and down bank to Saltgrass – 3 Loops
(Approx 6.3 miles)Â
(PACK D, option to do 2 loops)
Pack E – directly to B&Q and down bank to Saltgrass – 2 LoopsÂ Â (Approx 5.1 miles)
All packs recover back alongÂ same warm-up route to BOL.

D & E pack Track - 3x800m/2x400m/3x800m @target 10k pace with 60secs recovery
2024-04-03 18:30 - 19:30 | Sunderland

Guess Your Time Club Championship Race
2024-04-10 18:30 - 19:30 | Sunderland

A & B Pack -Track 4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
2024-04-24 18:30 - 19:30 | Sunderland

A,B,D & E Packs - Wessington Way Pyramid
2024-05-01 18:30 - 19:30 | Sunderland
Queen Alexandra Bridge Wessington Way Pyramid Session,

All groups warm-upÂ
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. Â (25 mins total effort (8 mins recov) – Total 33 mins.
Â 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. Â Â 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.Â Â 19 mins total effort (8 mins total recov ) – total 27 mins.Â

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.Â Â 19 mins total effort (8 mins total recov ) – total 27 mins.Â

All Packs follow the route below and turn during the recovery after the first 2 min effort:
Â 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.

C Pack - Track 4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
2024-05-01 18:30 - 19:30 | Sunderland
4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery

A,B & C Packs - Roker Hill Efforts
2024-05-08 18:30 - 19:30 | Sunderland

D&E Pack - Track 15min WU - 1600m (2min rec) - 1000m (90sec rec) - 4x400m (75sec rec) all at 10k race pace
2024-05-08 18:30 - 19:30 | Sunderland

C, D & E Packs - Pallion (Pallywood) â€¼ï¸BRAND NEW SESSIONâ€¼ï¸
2024-05-15 18:30 - 19:30 | Sunderland
Pallion (Pallywood)

6 min and 2 x 3 min then REPEAT
Option to repeat part or all of it again!!
Pack A and B â€“ Recoveries 90 sec, 1min, 1min
Pack C, D and E – Recoveries 3min, 1min, 2min

Pack E â€“ From BoL,Â 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, 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. Follow onto Pallion New Road, Trimdon Street, St Marys Way. Finish efforts at City Hall. Recover back to the BoL.
5.4 miles
Pack C and D â€“Â As Pack E except do a 2nd loop of Woodbine terrace(Matalan), Cowies Way, Paul Watson Way, European Way.
6.5 miles
Pack B â€“Â Â As E, except at B&Q continue onto A1231 (new road) going under the QA bridge and along to Cowies Way. Do 2 loops of Cowies Way, Paul Watson Way, European Way, Matalan. After 2nd loop go over Northern 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.
6.8 miles

Pack A â€“Â As B, except do 3 loops of Cowies Way, Paul Watson Way, European Way, Matalan.

7.9 miles

A & B Packs - Track 600m (2min rec) - 800 (90sec rec) - 2 x 400m (75sec rec) - 800 (90sec rec) - 2 x 400m (75sec rec)
2024-05-15 18:30 - 19:30 | Sunderland
Track Session:
15min WU – 600m (2min rec) – 800 (90sec rec) – 2 x 400m (75sec rec) – 800 (90sec rec) – 2 x 400m (75sec rec)
(1600m at 10k race pace, 800 and 400m faster than 10k pace – aim to keep reps consistent throughout)

Meet at track for 18:30 warm up

(Track sessions currently focussing 10k racing, any feedback would be welcomed

All Club Session - Barnes Park out and back (can't use the Beacon)
2024-05-22 18:30 - 19:30 | Sunderland
WE ARE NOT MEETING AT THE BEACON THIS WEEK (it is closed due to a concert on at the stadium)

Whole Club Session: Barnes Park Extensions

Meet for 18:30 at the bandstand WARMED UP AND READY TO START!

20 minutes out, 18 minutes back

Since we are meeting at Barnes park, parking may be limited so please ensure you turn up with plenty time to park and also be warmed up, ready to start the session from 18:30 at the bandstand.

Parking available in the Barnes Park car park (SR4 7PY), plus plenty parking in surrounding streets if needed.

Any questions please donâ€™t hesitate to ask

(PS. For anyone who raced at the weekend, this is a nice session to come and run at your own pace if you want to do something a little easier )

(PPS. Ken Maynard is planning to do an off-road run as an alternative for anyone who wants to join him on that, keep an eye out for a post from him with details!)

A,B,D & E Packs - Roker Park Long Loops
2024-05-29 18:30 - 19:30 | Sunderland
Roker Park long loops.

This is a continuous effort at whatever pace you can maintain over the distance of the route.

The route

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

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 the park via the gate on your left just before the model railway. Turn right heading towards Saint Andrews church. Turn right at the church onto Rock Lodge Road, turn right again onto Whitburn Road and continue along to Bungalow Cafe. Recover back down onto Marine Walk and along to Roker Park entrance. Regroup and start loop again once through gates to Roker Park one all together.

Variations for packs as follows.:

Pack E – Break the loop into two efforts, from start of effort until gates to leave the park next to model railway. Regroup and recover until Side Cliff Road.

Turn right and start effort down Side Cliff Road, then turn right onto Whitburn Road along to end effort at Bungalow Cafe.

Recover down to marine walk and re group ready to start effort once through gates. As previous do effort from gate to gate. Regroup and recover ready to start effort down Side Cliff Rd, this time end effort at St George’s Terrace (junction after Roker Hotel) regroup and recover along Park Parade and return to the BoL same route you went out.

1.5 loops

Pack C and D – Head to Roker Park as above. 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 the park via the gate on your left just before the model railway. Turn right heading towards Saint Andrews church. Turn right at the church onto Rock Lodge Road, turn right again onto Whitburn Road and continue along to Bungalow Cafe. Recover back down onto Marine Walk and along to Roker Park entrance. Regroup and start loop again once through gates to Roker Park one all together

On 2nd loop remain on right-hand side of Whitburn road and end effort at Queen Vic. Recover and regroup along towards Harbour View, turn right after Harbour View onto Bede St and back onto Roker Baths Rd back to BoL.

(D pack option to do a split efforts rather than a continuous loop) Two loops.

Pack B and A

Head to start as above

Same loops as D and C pack.

On 3rd loop remain on right-hand side of Whitburn road and end effort at Queen Vic. Recover and regroup along towards Harbour View, turn right after Harbour View onto Bede St and back onto Roker Baths Rd back to BoL.

Three loops.

C Pack - Track:15min WU - 400m (2min rec) - 600 (90sec rec) - 2 x 400m (75sec rec) - 600 (90sec rec) - 2 x 400m (75sec rec)
2024-05-29 18:30 - 19:30 | Sunderland

A,B&C Packs - Seaburn Dykelands Road (2 min efforts)
2024-06-05 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 Millennium 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 riverâ€™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 Maryâ€™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 Millennium 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 riverâ€™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 Maryâ€™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 Millennium 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 riverâ€™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 Queenâ€™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 Millennium 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 riverâ€™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.

D&E Packs - Track 15min WU - 400m (2min rec) - 600 (90sec rec) - 2 x 400m (75sec rec) - 400 (90sec rec) - 2 x 200m (75sec rec)
2024-06-05 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

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

All Club Session - Saltgrass, Long Efforts
2024-06-19 18:30 - 19:30 | Sunderland
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 | Sunderland
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 | Sunderland
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 | Sunderland
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 | 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
