Sunderland Strollers Running Club

A/B & D/E Packs - Seafront out and back
2025-01-08 18:30 - 19:30 (Europe/London) | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A/B Packs – 15 x 1 min (1 min recovery)
D/E Packs – 10 x 1 min (1 min recovery)

C Pack - Track 12 x 400m @10k pace (1 min recovery)
2025-01-08 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Winter Handicap
2025-01-15 18:30 - 19:30, 2025-02-19 18:30 - 19:30

Wessington Way Pyramid
2025-01-22 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Queen Alexandra Bridge Wessington Way Pyramid 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 Alexander 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.

D & E Packs - Track 8 x 400m @ 10km pace - 60 secs recovery
2025-01-22 18:30 - 19:30

2 Min Efforts (Seaburn-Dykelands Road)
2025-01-29 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Seaburn – Dykelands Road

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 (7.44 miles total)
Warm Up (1 mile) – 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, continue around the 1-way system over the Queen Alexandra Bridge.
Continue left along top road after bridge (Pallion New Road), turn right on Trimdon Street, past B&Q, straight over roundabout and left onto Saint Mary’s Boulevard, turn left over the Wearmouth Bridge, left onto Hay Street and back to the BOL.

B Pack (7.23 miles total)
Warm Up (1 mile) – 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, continue around the 1-way system over the Queen Alexandra Bridge.
Continue left along top road after bridge (Pallion New Road), turn right on Trimdon Street, past B&Q, straight over roundabout and left onto Saint Mary’s Boulevard, turn left over the Wearmouth Bridge, left onto Hay Street and back to the BOL.

C Pack (6.1 miles total)
Warm Up (1 mile) – 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, continue to the footpath in the centre of the 1-way system (old railway line) and turn left to follow this adjacent to Queen’s Road, heading back towards the BOL to finish (footpath rejoins path at the side of mainroad at some point).

D & E Pack (4.7 miles total)
Warm Up (0.6 mile) – 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.

Long Loop Efforts (Roker Park Loops)
2025-02-05 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom

C Pack - Track
2025-02-05 18:30 - 19:30, 2025-04-30 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Sunderland Match at Beacon - alternative to be scheduled
2025-02-12 18:30 - 19:30

D & E Packs - Track
2025-02-12 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Strollers AGM
2025-02-26 19:30 - 21:00 | Queen Vic, Roker, SR6 0PQ

C, D & E Packs - 1 min efforts Seafront out and back
2025-03-05 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A,B,C packs
WU around stadium to bus stop
1 min hard, 1 min rec (2 min rec at turning point)
A x 22
B x 20
C x 18

D,E packs
WU straight to bus stop
30 sec effort hard, 30 sec very easy (make sure to see a difference in pace)(2 min rec at turning point)
D x 14
E x 12

A & B Packs - Track
2025-03-05 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom
A&B packs

WU
4 sets of:
1200m @ 10k pace (30 sec rec)
400m @ 5k pace (60 sec rec)
CD

Although A&B are scheduled for the track this Wednesday, all members are welcome to take part in either the track or the BOL sessions each week

All Club Session - Banks and Efforts
2025-03-12 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
Here are the session notes for tomorrow evening, in anticipation of bigger numbers we’re planning to split C Pack (Variants A & B). We have pack leaders for all packs except D Pack. Current forecast is for around 25 from East Durham to be joining us, please make them welcome. The track is available for use 6.30-7.30pm but there is no set session, last one off the track please let the Ski Lodge know to turn off the lights.

There will be pizza and the bar in The Beacon afterwards, if people are planning to hang around perhaps bring a clean t-shirt/top, there is plenty of lockers for storage and space in the changing rooms.

Joint Club Session
A Pack
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9min/mile
Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank
3 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 3 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank
3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon
B Pack
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9.5min/mile
Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank
3 x Bungalow Bank Effort, recover down
After last effort continue along DD past garage and down bank towards Glass Centre, complete 2 x effort up to garage, recover down.
After last effort return past Glass Centre to Bonners Bank 3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
C Pack – Variant A
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile
2 x Bonners Bank effort, recover down.
After second effort complete mile effort to Bungalow Cafe
2 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 2 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank;
1 x Bonners Bank effort
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
C Pack – Variant B
WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile
Mile effort to Bungalow Cafe
2 x Bungalow Bank Effort, recover down
After last effort continue down to marina, complete 2 x effort up to garage, recover down.
After last effort continue past Glass Centre to Bonners Bank;
3 x Bonners Bank effort, recover down.
After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.
D Pack
WU – [Need 1 mile loop to end at top of Bonners Bank] – pace 11 min/ml
Down to bottom, 3 x effort to halfway up bank (road junction); recover down.
After last effort recover down then along past Glass Centre, up past garage and down to Marina.
2 x effort up to garage; recover down.
After last effort move out onto Dame Dorothy,
1/2 mile effort back towards North Bridge Street.
Regroup and recover back to Beacon.
E Pack
WU – [Need 1 mile loop to end at top of Bonners Bank] – pace @slowest with regrouping as necessary.
Halfway down Bonners Bank, 3 x effort back to top
After 3rd effort, remain on Dame Dorothy, complete 1/2 mile effort towards garage.
At garage drop down bank towards Glass Centre. 2 x effort up to garage.
After last effort return to Dame Dorothy, recover directly back to Beacon
ALL
In the event of groups using same bank at same time pack leaders to ensure runners KEEP LEFT at all times
Wendy will be providing notes for Pack Leaders covering warm up, hill efforts, distance efforts & cool down

Track - no set session
2025-03-12 18:30 - 19:30 | Silksworth Sports Complex, Silksworth Lane, Sunderland, Sunderland, SR3 1PD, United Kingdom

Saltgrass Loops
2025-03-19 18:30 - 19:30 | 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

Hartlepool Marina 5 mile
2025-05-04
https://englandathletics.sport80.com/public/wizard/e/29346/home

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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