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...

Ettrick Grove / Bede Bank long loops. This is a continuous effort at whatever pace you can maintain over the distance of the route. The route Start the effort at the bottom of Bede...

Seaburn - Southwick    A and B Packs 12 x 2  minutes (1 min recoveries)  C D and E Packs Lampost Intervals   Pack E – Through town, over Wear Bridge.  From bus stop...