Queen Alexandra Bridge Wessington Way Pyramid 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...

4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery

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...

Pallion (Pallywood)   6 min and 2 x 3 min then REPEAT Option to repeat part or all of it again!! Pack A and B – Recoveries 90 sec, 1min, 1min Pack C, D...

Track Session: 15min WU - 600m (2min rec) - 800 (90sec rec) - 2 x 400m (75sec rec) - 800 (90sec rec) - 2 x 400m (75sec rec) (1600m at 10k race pace, 800...

WE ARE NOT MEETING AT THE BEACON THIS WEEK (it is closed due to a concert on at the stadium) Whole Club Session: Barnes Park Extensions Meet for 18:30 at the bandstand WARMED UP...

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 head towards the Colliery Tavern. Cross the...

Seaburn - Dykelands Road   A & B Packs 12 x 2 minutes (1 min rec) (2 min rec after first 6 efforts) C Pack 12 x 2 minutes (1 min rec) (2 min...