Strawberry Bank Packs A and B warm up route From Ashbrooke turn right, then left onto Queen Alexandra Road. Turn right up Sea View Rd West, then Helvellyn Rd and turn right onto Leechmere...

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