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,...

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...

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...

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...

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

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...

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...

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...