Saltgrass Loops
2025-03-19 18:30 - 19:30 (Europe/London) | 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

Redhouse, 4 mins
2025-04-30 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

C Pack - Track
2025-04-30 18:30 - 19:30, 2025-06-11 18:30 - 19:30, 2025-07-02 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Newcastle Road
2025-05-07 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
7th May BOL Session
Newc. Road

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

Pack D&E
12 x 1min @ 10k race pace, 1 min recovery
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, (cross North Bridge St here) turn left onto North Bridge St 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.

Pack C
5 x 5mins @ 10k race pace, 2½ mins recovery
As D&E, 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.

Pack A&B
5 x 5mins @ 10k race pace, 2½ mins recovery
As C, 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.

FOR THOSE RACING AT THE WEEKEND
Reduce efforts to 3 mins, increase recovery to 3 mins
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D & E Packs - Track
2025-05-07 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
7th May Track Session
D&E packs
Session: straights and corners

Warm up: 1 mile minimum

Run hard on the straights (100m), recovery on the corners (100m) (jog/walk), continuous effort
D pack: 10/12 laps (pack leader make decision after lap 10)
E pack: 8 laps

Cool down: 3 laps of track

A & B Pack - Track
2025-05-14 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
14th May Track Session
A&B packs

Warm up: 1 mile minimum

x3 sets of:
4 x 400m @ 10k pace (60s rec)
(3 mins between sets)

Cool down: 3 laps of track

3 Way Split Roker
2025-05-14 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
14th May BOL Session

All Club session 6 mins out 5 mins back Bonnersfield 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 Bonnersfield Bank. Run down the bank to start the session. (1 mile)
E pack option to warm up straight to bottom of Bonners Field Bank.

Session
Everybody starts from the bottom of Bonners Field Bank.

1st group – Run along the Riverside, up the bank towards the petrol station and continue down Sand Point Rd towards the Marina.
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.
Continue running the loop for 11 mins.

Everybody should do all three loops once with 2 minutes recovery between loops.

Recover back to the BOL.

A, B , D and E packs - 20 out 18 back
2025-05-21 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
21st May BOL Session

All Club session 20 mins out, 18 mins back

Recommended warm ups:
A, B & C packs – 2 laps around the stadium
D & E packs – 1 lap around the stadium

Start point – just down the slope form the BOL (same start point as the Winter Handicap) – all packs start at the same time

Run out along the Winter Handicap route towards the Spire Bridge, when you reach the Spire Bridge, go UNDERNEATH, turn immediately right and up onto the bridge, cross to the other side, turn right and continue up the bank. Return the exact same route on the return.

Aim of the session is to reach the finish at exactly 18 mins from the point you turned. So essentially you return faster than you ran on the way out.

Recommended cool downs:
A, B & C packs – 2 laps around the stadium
D & E packs – 1 lap around the stadium

C Pack - Track
2025-05-21 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
21st May Track Session
C pack

Warm Up: 1.5 mile plus 4x100m strides

8x 400m @10k (75)
8x 200m @5k (60)
CD min 1mile

Control the 10k goal pace and use pace chart to find lap time.
Keep it consistent, same time every lap. Use the recovery time to be ready to hit the pace.
Increase to 5k pace for the 200m reps and again stay consistent throughout.

A , B and C Packs - Hylton Castle
2025-05-28 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
28th May BOL Session

Hylton Castle

A&B packs: 12 x 2 min effort (1 min rec)
C pack: 10 x 2 min effort (1 min rec)
D pack: 8 x 2 min effort (1 min rec)
E pack: lamppost effort, lamppost rec x5 – regroup – repeat x3

*Potential hazards for all packs*
* Junctions/roads to cross along parts of the route
* Traffic lights crossing between Heppies and Lidl
* Some uneven paving heading towards the castle
* Narrow pavements along castletown shops (A+B packs)

E pack – Turn left out of BoL onto Kier Hardy Way, follow the path along past allotments heading towards Wessington way. Go through both underpasses, and continue for approximately 300m to the blue footbridge on your right hand side. Use this to cross over wessington way and then continue ahead up Burntland Avenue to North Hylton road.
Turn left and start efforts once on North Hylton Road. Continue along north Hylton road, cross road towards Lidl, continue until you reach cottage on left hand side. Turn around and return back along north Hylton road, end efforts at Burntland avenue and recover back to BoL.

D pack – Same route as E Pack, From Burntland Avenue/North Hylton road junction start efforts heading to the Castle. Then at the Castle, turn left then take 2nd left once up the bank along Castle View. Follow Castle View all the way towards the SG Petch garage and take the red/blue footbridge over wessington way. Turn left along timber beach road towards spire bridge. End efforts once under spire bridge and recover back to BoL along cycle path.

C pack – As D pack, except when turn left at Hylton Castle continue all the way to Hylton cricket club, turn right at mini roundabout, then left after cricket club along grange road going under wessington way. Take path on left hand side immediately after underpass. Follow path along to Colima Avenue and onto Timber beach road. End efforts under spire bridge and recover back to BoL along cycle path.

A&B packs – Same as other packs as above. From Burntland Avenue/North Hylton road junction 6 x 2 min efforts (1 min recovery) to Ferryboat Lane, past Hylton Castle and along Washington Road. Turn left down Ferryboat Lane for 2 min recovery followed by 6 x 2 min efforts, turn left at mini roundabout onto Ringway towards Fullford grange. Continue past Hylton cricket club and through Castletown, go over Wessington way using footbridge into Hylton retail park, turn left onto Timber Beach Road and continue towards underpasses using c2c path. Regroup at 1st underpass and recover using path you ran out on back to BoL.

D + E Pack - Track
2025-05-28 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
28th May Track Session
D&E packs

Warm Up: aim for 3/4 laps slow

5 laps of: 200m fast / 200m jog or walk
THEN
5 laps of: 100m fast / 100m jog or walk

CD: 2/3 laps

A + B Pack - Track
2025-06-04 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
4th June Track Session
A&B packs

Warm Up: 1 mile plus 4x 100m strides

1 mile @ HM pace (60s rec)
6 x 800m @10k pace (60s rec)

CD: 1 mile

C, D and E Packs - Wessington Way Pyramids
2025-06-04 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
4th June BOL 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 Alexandra
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.

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A, B, D + E Packs - Bol Session
2025-06-11 18:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

C,D&E Packs - Seaburn/Southwick 2 min efforts
2025-06-25 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
25th June BOL Session
Seaburn/Southwick 2 min efforts

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
Warm Up – 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, join footpath (winter handicap) that takes you back towards BoL.
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B Pack
Warm Up – 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, join footpath (winter handicap) that takes you back towards BoL.
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C Pack
Warm Up – From BOL, anticlockwise loop around the stadium 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, turn left towards glass centre

Session Start – At 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, join footpath (winter handicap) that takes you back towards BoL

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D & E Pack
Warm Up – 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.

A&B Packs - Track
2025-06-25 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
25th June Track Session
A&B packs

Warm Up

5x sets of:
800m @ 10k pace (60s rec)
400m @ 5k pace (45s rec)

Cool Down

Newcastle Road
2025-07-02 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

Change of Session - 3 Way Split (option for people racing the 5k on Thursday to do a shorter version, leaving out the hills)
2025-07-09 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
9th July BOL Session
All Club Session – 3 Way Split

6 MINS OUT – 5 MINS BACK

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 Bonnersfield Bank. Run down the bank to start the session. (1 mile)
E pack option to warm up straight to bottom of Bonners Field Bank.

Session
Everybody starts from the bottom of Bonners Field Bank.

1st group – Run along the Riverside, up the bank towards the petrol station and continue down Sand Point Rd towards the Marina.
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.
Continue running the loop for 11 mins.

Everybody should do all three loops once with 2 minutes recovery between loops.

Recover back to the BOL.
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D&E Pack - Track
2025-07-09 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
July Track Session
D&E packs

Warm Up

8 / 10 laps of:
400m fast (90s rec)

Cool Down
