9th July BOL Session All Club Session - 3 Way Split 6 MINS OUT - 5 MINS BACK Warm up From the BOL head towards the Colliery Tavern. Pass the Colliery Tavern, at the...

July Track Session D&E packs Warm Up 8 / 10 laps of: 400m fast (90s rec) Cool Down

Wendy is doing a steady(ish) 5 miles from the BoL, with 6x 200m efforts which anyone is welcome to join, particularly if people are racing on Thursday and don’t want to do the session!

16th July Track Session A&B packs Warm Up 8x sets of: 600m @ 10k pace (30s rec) 200m @ 5k pace (90s rec) Cool Down

16th July BOL Session 3 Roker Hills Warm up: turn right out of BOL, complete anticlockwise loop around SoL (1x loop for C, D & E packs / 2x loops for A&B packs), down...

30th July BOL Session Short Roker Hills WARM UPS (pack leaders please feel free to change warm ups if you feel necessary, the below are just suggestions) A&B packs - Along Dame Dot. Street...

30th July Track Session C pack Warm Up 6x sets of: 600m @ 10k pace (30s rec) 200m @ 5k pace (90s rec) Cool Down _________________________