21st May Track Session C pack Warm Up: 1.5 mile plus 4x100m strides 8x 400m @10k (75) 8x 200m @5k (60) CD min 1mile Control the 10k goal pace and use pace chart to...

28th May BOL Session Hylton Castle A&B packs: 12 x 2 min effort (1 min rec) C pack: 10 x 2 min effort (1 min rec) D pack: 8 x 2 min effort (1...

28th May Track Session D&E packs Warm Up: aim for 3/4 laps slow 5 laps of: 200m fast / 200m jog or walk THEN 5 laps of: 100m fast / 100m jog or walk...

4th June Track Session A&B packs Warm Up: 1 mile plus 4x 100m strides 1 mile @ HM pace (60s rec) 6 x 800m @10k pace (60s rec) CD: 1 mile

4th June BOL 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...