February Winter Handicap
Start at Leechmere Industrial Estate, Wellmere Road, Sunderland SR2 9TE what3words ///pillow.jumps.strut Start times are here
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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...
C, D & E Packs – Bunny Hill Session
Bunny Hill/Red House A Pack - 6min, 4 x 1min then REPEAT Recoveries: 2min, 3 x 1min, 2min between sets B C D and E packs - 2 min, 5 x 1min then...
A & B Pack -Track 4×400, 4×300, 4×200, 4×100 all @ 5k with same distance float recovery (marathon pace)
4×400, 4×300, 4×200, 4×100 all @ 5k with same distance float recovery (marathon pace, no stopping or walking)
A, B, D & E packs – Roker Hill Session
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 Pack – Track: 4×400, 4×300, 4×200, 4×100 all @ 5k with same distance float recovery (marathon pace)
4×400, 4×300, 4×200, 4×100 all @ 5k with same distance float recovery (marathon pace, no stopping or walking)
A, B & C packs – Saltgrass Loops
12.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...