All Club Session – All Group Seafront Tempo Run. Meet at Beacon of Light
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Saltgrass Loops
Saltgrass, Long Efforts Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.  Regroup then recover down the bank to the Saltgrass and repeat. PACK A – directly to B&Q...
A, B and C Packs – Hylton Castle 2 min efforts
Hylton Castle A and B Packs 12 x 2 minutes (1 min recoveries) C D and E Packs Lampost Intervals STRAVA ROUTE - https://www.strava.com/routes/3189962697186681742 Pack E – Turn left out of BoL onto Kier Hardy...
D and E Packs – Track
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
February Winter Handicap
Start at Leechmere Industrial Estate, Wellmere Road, Sunderland SR2 9TE what3words ///pillow.jumps.strut Start times are here
C, D and E Packs – Roker Park 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 turn right towards Bob Stokoe statue, continue down...
A & B Packs – Track: 4 sets -7200m, 1200m@10k pace, 200m jog recovery, 400m@5k pace. 3 Minutes recovery after each set.
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.
C Pack – Track: 4 sets -7200m, 1200m@10k pace, 200m jog recovery, 400m@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
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...