Roker Hill Efforts Plus Mile   Pack E  Warm up to North Side of Wear Bridge.   From Bus Stop undertake MILE EFFORT to Bungalow Cafe. Recover down bank towards Marina.   Conduct 2 x Hill...

https://docs.google.com/spreadsheets/d/1KJoXM9jBN1ru0tsozoEbx_77-MfkYMNZb8gcIFDwDw4/edit?usp=sharing

Saltgrass, Long Efforts Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.  Regroup then recover down the bank to the Saltgrass and repeat. PACK A – directly to B&Q...

Hylton Castle A and B Packs 12 x 2  minutes (1 min recoveries)  C D and E Packs Lampost Intervals STRAVA ROUTE - https://www.strava.com/routes/3189962697186681742 Pack E – Turn left out of BoL onto Kier Hardy...

Meet at track for 18:30 warm-up 3 sets - 7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set

Start at Leechmere Industrial Estate, Wellmere Road, Sunderland SR2 9TE what3words ///pillow.jumps.strut Start times are here

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 turn right towards Bob Stokoe statue, continue down...

A & B pack 4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.

4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.