Begin by the most easterly football posts on Ryhope Recreation ground. Head west past the old boxing club, along the trail path to turn right where a tarmac path goes uphill. Up to the...

10th Sept BOL Session 1 mile WU A & B pack: 5 x 5 min efforts (2.5 min rec) C pack: 5 x 5 min efforts (2.5 min rec) D & E pack: 5...

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 road...

17th Sept Track Session A&B Packs WU 6x 1k @10k pace (60 sec rec) CD

𝟮𝟰𝘁𝗵 𝗦𝗲𝗽𝘁 𝗕𝗢𝗟 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗣𝘆𝗿𝗮𝗺𝗶𝗱𝘀 𝗔𝗹𝗹 𝗴𝗿𝗼𝘂𝗽𝘀 𝘄𝗮𝗿𝗺-𝘂𝗽 Run from BOL alongside the SOL to the Bob Stokoe Statue. Cross Millenium Way and run down Hay Street. Run across the Wearmouth Bridge, following the...

𝟮𝟰𝘁𝗵 𝗦𝗲𝗽𝘁 𝗧𝗿𝗮𝗰𝗸 𝗦𝗲𝘀𝘀𝗶𝗼𝗻 𝗖 𝗣𝗮𝗰𝗸 WU 4x 1km @ 10k pace (75sec rec) 4x 500m @ 5k pace (60sec rec) CD