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...

Strawberry Bank Packs A and B warm up route From Ashbrooke turn right, then left onto Queen Alexandra Road. Turn right up Sea View Rd West, then Helvellyn Rd and turn right onto Leechmere...