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

Start at Leechmere Industrial Estate, Wellmere Road, Sunderland SR2 9TE what3words ///pillow.jumps.strut Start times are here

Roker Park  long loops. This is a continuous effort at whatever pace you can maintain over the distance of the route. The route From the BoL turn right towards Bob Stokoe statue, continue down...

A & B pack 4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.

4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.

All Club session 6 mins out 5 mins back Bonners Field Bank Warm up - From the BOL head towards the Colliery Tavern. Pass the Colliery Tavern, at the junction with Abs Street turn...

Bunny Hill/Red House A Pack - 6min, 4 x 1min then REPEAT Recoveries: 2min, 3 x 1min, 2min between sets   B C D and E packs - 2 min, 5 x 1min then...

Roker Hill Efforts Plus Mile Pack E From Bus Stop undertake MILE EFFORT to Bungalow Cafe. Recover down bank towards Marina. Conduct 2 x Hill Efforts up bank to garage. Recover down riverside path...

4×400, 4×300, 4×200, 4×100 all @ 5k with same distance float recovery (marathon pace, no stopping or walking)