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...

Roker Hill Efforts Plus Mile   Pack E  Warm up to North Side of Wear Bridge.   From Bus Stop undertake MILE EFFORT to Bungalow Cafe. Recover down bank towards Marina.   Conduct 2 x Hill...