C, D & E Packs – Pallion (Pallywood) ‼ï¸BRAND NEW SESSION‼ï¸
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...
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A & B Packs – Track 600m (2min rec) – 800 (90sec rec) – 2 x 400m (75sec rec) – 800 (90sec rec) – 2 x 400m (75sec rec)
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...
All Club Session – Barnes Park out and back (can’t use the Beacon)
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...
A,B,D & E Packs – Roker Park Long Loops
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...
A,B&C Packs – Seaburn Dykelands Road (2 min efforts)
Beacon of Light Stadium Way, Monkwearmouth, United KingdomSeaburn - 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...
D&E Packs – Track 15min WU – 400m (2min rec) – 600 (90sec rec) – 2 x 400m (75sec rec) – 400 (90sec rec) – 2 x 200m (75sec rec)
Silksworth Sports Complex Silksworth Lane, Sunderland, Sunderland, United KingdomAll Club Session – Saltgrass, Long Efforts
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 line onto Bridge Street.Run across the Wearmouth...
A, B, D and E Packs – Seaburn/Whitburn
5 x 5mins @ 10k race pace, 2½ mins recovery Slower packs can reduce the length of the efforts and the number of efforts to suit the ability of the pack if required....
Track – C Pack – 2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps – 400m rec between sets
2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps - 400m rec between sets
All Club Progression – Seafront Out and Back
Beacon of Light Stadium Way, Monkwearmouth, United KingdomRoute: From the Beacon, along the seafront front for 30 mins, then 30 mins back Session (A,B and C packs) - 15 mins easy (warm up) - 15 mins @ HM pace - 10...