30th July BOL Session Short Roker Hills WARM UPS (pack leaders please feel free to change warm ups if you feel necessary, the below are just suggestions) A&B packs - Along Dame Dot. Street...

30th July Track Session C pack Warm Up 6x sets of: 600m @ 10k pace (30s rec) 200m @ 5k pace (90s rec) Cool Down _________________________

6th Aug BOL Session Pallywood From BOL, warm up over Wearmouth Bridge to roundabout at bottom of Hylton Road (next to Currys). Run along Trimdon Street past B&Q, use crossing after Beach St onto...

6th Aug Track Session D&E packs Warm Up 12 / 10 laps of: 100m run - 100m jog/walk Cool Down

13th Aug Track Session A pack (however anyone welcome from all packs!) Warm Up *3K TIME TRIAL* Cool Down _________________________________

13th Aug BOL Session Redhouse A pack 6min (60) 5x1min (60) Repeat 2mins between sets B pack 4min(60) 5x1min(60) Repeat 2mins between sets C/D pack 2min(60) 5x1min(60) Repeat 2mins between sets E pack 1...