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 _________________________

6th Aug BOL Session Pallywood 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...

6th Aug Track Session D&E packs Warm Up 12 / 10 laps of: 100m run - 100m jog/walk Cool Down

Begin by the most easterly football posts on Ryhope Recreation ground. Head west past the old boxing club, along the trail path to turn right where a tarmac path goes uphill. Up to the...