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...

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...

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)...

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...

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...

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)...

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...