C, D & E Packs – Hylton Castle
Hylton Castle A and B Packs 12 x 2 minutes (1 min recoveries) C D and E Packs Lampost Intervals Pack E – Turn left out of BoL onto Kier Hardy Way, follow...
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A,B,D & E Packs – Wessington Way Pyramid
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...
C Pack – Track 4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
A,B & C Packs – Roker Hill Efforts
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...
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...
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...