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...

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...

"From BOL, warm up over Wearmouth Bridge to roundabout at bottom of Hylton Road (next to Currys). Run along Trimdon Street past B&Q, use crossing after Beach St onto Pallion New Road, continue along...

(1 mile warm up) A/B pack: Bonners Bank 15 x 30 sec effort, rec back down C pack: Bungalow hill 12 x 30 sec effort, rec back down D & E pack: Garage hill...