Beginners Sessions Start - St. Nicholas Church Hall SR2 7QY
2024-01-08 18:30 - 19:30 (Europe/London) | Sunderland

January Winter Handicap
2024-01-10 18:30 - 19:30

Roker Hill Efforts
2024-01-17 18:30 - 19:30
Roker Hill Efforts Plus Mile

Pack EÂ
Warm up to North Side of Wear Bridge.Â Â
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Recover down bank towards Marina.Â Â
Conduct 2 x Hill Efforts up bank to garage.
Recover down riverside path past Glass Centre to bottom of Bonnersfield Bank.
Conduct 2 x Hill Efforts up Bonnersfield Bank.
Warm down back through town to Ashbrooke.
5.4mls
Pack C andÂ DÂ
Warm up to North Side of Wear Bridge.
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 1 x HILL EFFORT up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 2 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Warm down back to Ashbrooke.
6mls
Pack BÂ
â€“
Warm up to North Side of Wear Bridge.
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 2 x HILL EFFORTS up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 3 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Warm down back to Ashbrooke.
6.3mls
Pack A
Â â€“ Warm up to North Side of Wear Bridge.
Conduct 3 x HILL EFFORTS up Bonnersfield Bank.
Recover along Dame Dorothy to garage.
Conduct 4 x HILL EFFORTS up bank to garage.
Recover past Marina to bottom of Roker Bank/Smugglers Pub.
Conduct 3 x HILL EFFORT up bank to Bungalow Cafe.
From Bus Stop opposite Queen Vic undertake MILE EFFORT to Wear Bridge.
7.4mls

All Pack Leaders can vary Nos of HILL EFFORTS to suit particular packs.

Track A and B Pack - A pack 16 x 400m, B pack 14 x 400m @ 10km pace 45 secs recovery
2024-01-17 18:30 - 19:30

All Club Session - All Group Seafront Tempo Run. Meet at Beacon of Light
2024-01-24 18:30 - 19:30
https://docs.google.com/spreadsheets/d/1KJoXM9jBN1ru0tsozoEbx_77-MfkYMNZb8gcIFDwDw4/edit?usp=sharing

Saltgrass Loops
2024-01-31 18:30 - 19:30
Saltgrass, Long Efforts
Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.
Â Regroup then recover down the bank to the Saltgrass and repeat.
PACK A â€“ directly to B&Q and down bank to Saltgrass – 4 LOOPS
PACK B – directly to B&Q and down bank to Saltgrass- 3 LOOPS
PACK C and D – directly to B&Q and down bank to Saltgrass – 3 LOOPS (PACK D, option to do 2 loops + ‘half effort’ as described below)
Pack E – directly to B&Q and down bank to Saltgrass – 2 LOOPS

Track C Pack - 12 x 400m @ 10km pace - 60 secs recovery
2024-01-31 18:30 - 19:30

A, B and C Packs - Hylton Castle 2 min efforts
2024-02-07 18:30 - 19:30
Hylton Castle
A and B Packs 12 x 2Â minutes (1 min recoveries)Â
C D and E Packs Lampost Intervals
STRAVA ROUTE -Â https://www.strava.com/routes/3189962697186681742
Pack E â€“ Turn left out of BoL onto Kier Hardy Way, follow the path along past allotments heading towards Wessington way. Go through the underpass and turn right, cross the road at the rear of Southwick police station. Go up Northern Way and turn left at the mini roundabout, follow the road around until Seat Garage.Â
From the Seat Garage do lamp post efforts â€“ push to first lamp post, recover to next, push to third lamp post, recover to next etc until Sainsburys.
From Sainsburys re-group, recover. Turn right towards North Hylton Road and Lidl. From Lidl continue single Lamp post efforts until you reach cottage on left hand side. Turn around and recover back to Sainsburys. From Sainburys repeat single Lamp Post efforts until Seat Garage. Regroup and recover back to BoL on the same path you ran out on.
5.0 mls

Pack C and D â€“ Same route as E Pack, From Seat Garage do single Lamp Post efforts â€“ push to first lamp post, recover to next, push to third lamp post, recover to next etc until Sainsburys. Regroup and continue towards North Hylton road and Lidl. From Lidl push for 2 lamp posts, recover for 2 along North Hylton road towards Hylton Castle. Suggest doing 5 x double lamp post efforts out, then recover to traffic lights at the Castle, turn around then repeat 5 double Lamp posts towards Lidl, after 5 regroup and recover towards Lidl and back to Sainsburys. From Sainsburys repeat single lamp post efforts to Seat Garage. Regroup and recover back to BoL using the same path you ran outÂ on.
6.0 mlsÂ

Packs A and B â€“ Same as other packs as above. From Seat Garage 6 x 2 min efforts (1 min recovery) to Ferryboat Lane, past Hylton Castle and along Washington Road. Turn left down Ferryboat Lane for 2 min recovery followed by 6 x 2 min efforts, turn left at mini roundabout onto Ringway towards Fullford grange. Continue past Hylton cricket club and through Castletown, go over Wessington way using footbridge into Hylton retail park, turn left onto Timber Beach Road and continue towards QA bridge. Regroup and recover using path you ran out on back to BoL
7.25 mls

D and E Packs - Track
2024-02-07 18:30 - 19:30
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
2024-02-14 18:30 - 19:30
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
2024-02-21 18:30 - 19:30
Roker ParkÂ 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 Hay St and turn left under St Peters Metro. Cross the road onto Dame Dot. Continue along until Bungalow Cafe, go down path onto Marine Walk and continue along to entrance to Roker Park.
Start the effort once through the gate in Roker Park. Up towards the Bandstand, turn left after bandstand, passing the pond on your right and passing the tennis courts. Leave the park via the gate on your left just before the model railway. Turn right heading towards Saint Andrews church. Turn right at the church onto Rock Lodge Road, turn right again onto Whitburn Road and continue along to Bungalow Cafe. Recover back down onto Marine Walk and along to Roker Park entrance. Regroup and start loop again once through gates to Roker Park one all together.
Variations for packs as follows.:
Pack E – straight to start via Dame Dot. Break the loop into two efforts, entrance to Roker Park until you reach the tennis courts, recover to Side Cliff Road then second effort towards Saint Andrews Church back to Bungalow Cafe. Two laps.
Pack C and D – As above, but along Dame Dot include a loop around St Peters Church (St Peters Way) then back onto Dame Dot and along to Bungalow Cafe. Start efforts as Pack E. (Option to do a continuous loop rather than a split) Two laps.
Pack B – straight to start via Dame Dot Continuous effort from Roker park gates to Bungalow Cafe. Three laps.
Pack A – Along Dame Dot include loop around St Peters Church, and along to Bungalow Cafe. Continuous effort from Roker Park entrance. Four laps.

A & B Packs - Track: 4 sets -7200m, 1200m@10k pace, 200m jog recovery, 400m@5k pace. 3 Minutes recovery after each set.
2024-02-21 18:30 - 19:30
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.
2024-02-28 18:30 - 19:30
4 sets -7200 Mts 1200 mts @ target 10k pace, 200 mts jog recovery, 400 mts @ target 5k pace. 3 Minutes recovery after each set.

A, B, D & E Packs - Wessington Way Pyramid
2024-02-28 18:30 - 19:30

All Club Session - Panns Bank
2024-03-06 18:30 - 19:30

All Club session 6 mins out, 5 mins back - Bonners Field Bank
2024-03-13 18:30 - 19:30
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 left, run along Abs Street ,continuing onto Warwick Street.Turn right at the end of Warwick Street onto Newcastle Road. Head down Newcastle Road towards the Wearmouth Bridge, after passing the Fans Museum use the crossings to arrive at the top of Bonners Field Bank. Run down the bank to start the session. (1 mile)
Session
Everybody starts from the bottom of Bonners Field Bank.
1st group -Â Run along the Riverside, up the bank towards the Petrol station and continue down Sand Point Rd towards the Marina.Â
Run out for 6 minutes and aim to get back to the start in 5 minutes.
2nd Group-Run all the way up Bonners Field Bank, turn right onto Dame Dorothy Street, continue running towards the Bungalow Cafe.
Run out for 6 minutes and aim to get back to start in 5 minutes.
3rd Group – Run all the way up Bonners Field Bank, turn right onto Dame Dorothy Street. Continue along Dame Dorothy Street to the junction just after the bus stop. Turn right at the junction, heading back down towards Bonners Field Bank, turn right at the bottom junction, heading back up Bonners Field Bank.Â
Continue running the loop for 11 mins.Â
Everybody should do all three loops onceÂ with 2 minutes recovery between loops.
Recover back to the BOL.

C, D & E Packs - Bunny Hill Session
2024-03-20 18:30 - 19:30
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 REPEAT
Recoveries: all 1 min, 2 min between sets

All Packs turn left out of BoL and along Kier Hardy Way, continue through the underpass and cross Wessington Way using the blue pedestrian bridge.
Start all efforts at Seat Garage on Burntland Avenue and keep repeating the sets (or part sets) to finish.

Pack E â€“ Burntland Avenue to North Hylton Road; turn left along North Hylton Road (cross to right hand side when safe to do so), continue along North Hylton Rd/Washington Rd towards the Castle. Turn right up Rotherfield Road (Bunny Hill). Continue along Rotherfield Road until junction near St Cuthbert Church, Turn Right onto RedHill Road, continue past Northern Saints school onto Redcar Rd. Before New build houses and English Martyrs School take the cut on right hand side past Electricity Pylons back onto North Hylton Rd. Turn left on North Hylton Rd. Finish efforts once you reach the roundabout.
Turn right onto Northern Way past Church and Police Station and onto path to go through underpass and back along Kier Hardy way back to the BoL.
5.1mls

Pack C and D â€“ As Pack E except at St Cuthbert Church turn left onto Rhodesia Rd, then turn 2nd left onto Rutherglen Rd past Red House comp, continue past cemetery along Wiltshire Rd, follow road around to Wembley Rd, turn right after football pitches onto Old Mill rd. Continue efforts until large roundabout.Â
Bear slight right onto Northern Way past church and police station and onto path through underpass and back along kier hardy way to BoL.
5.6mls

Pack B â€“ As C and D except at Roundabout at bottom of Old Mill rd continue efforts, bear left towards spice junction, turn left onto Kings road at North star pub (boxing gym) Turn left onto Thompson Rd and continue efforts until the Grange.Â
At the grange turn right down Newcastle Rd towards the Wheatsheaf, turn right onto Millennium Way and return to BoL (option of a loop around West stand of SoL)
6.6mls

Pack A â€“ As Pack B except continue efforts along Newcastle Rd until Tesco.
Return to BoL via North Bridge St until St Peters Metro, Hay Street then SoL car park
7.0mls

A & B Pack -Track 4Ã—400, 4Ã—300, 4Ã—200, 4Ã—100 all @ 5k with same distance float recovery (marathon pace)
2024-03-20 18:30 - 19:30
4Ã—400, 4Ã—300, 4Ã—200, 4Ã—100 all @ 5k with same distance float recovery (marathon pace, no stopping or walking)

A, B, D & E packs - Roker Hill Session
2024-03-27 18:30 - 19:30
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 past Glass Centre to bottom of Bonnersfield Bank.
Conduct 2 x Hill Efforts up Bonnersfield Bank.
.
Pack C and D
.
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 1 x HILL EFFORT up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 2 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Pack B
â€“
From Bus Stop undertake MILE EFFORT to Bungalow Cafe.
Continue along Roker Parade, drop down steps to Smugglers Pub.
Conduct 2 x HILL EFFORTS up bank to Bungalow Cafe.
Recover down bank to Marina.
Conduct 3 x HILL EFFORTS up bank to garage.
Recover along riverside path past Glass Centre.
Conduct 2 x HILL EFFORTS up Bonnersfield Bank.
Pack A
Conduct 3 x HILL EFFORTS up Bonnersfield Bank.
Recover along Dame Dorothy to garage.
Conduct 4 x HILL EFFORTS up bank to garage.
Recover past Marina to bottom of Roker Bank/Smugglers Pub.
Conduct 3 x HILL EFFORT up bank to Bungalow Cafe.
From Bus Stop opposite Queen Vic undertake MILE EFFORT to Wear Bridge.
All Pack Leaders can vary Nos of HILL EFFORTS to suit particular packs.

C Pack - Track: 4Ã—400, 4Ã—300, 4Ã—200, 4Ã—100 all @ 5k with same distance float recovery (marathon pace)
2024-03-27 18:30 - 19:30

A, B & C packs - Saltgrass Loops
2024-04-03 18:30 - 19:30
12.Saltgrass, Long Efforts
All groups warm-upÂ
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 across the Wearmouth Bridge,following the A183 round to the right, past City Hall etc.Continue onto Silksworth Row and then continue onto Trimdon Street and up to the junction with Beech Street-(Outside B and Q)Â (1.35 Miles)
Session
Long efforts starting from the Saltgrass towards Alex Bridge then looping back to B&Q.( Each complete loop loop is approx 1.2 mile)
Â Regroup then recover down the bank to the Saltgrass and repeat.
PACK A â€“ directly to B&Q and down bank to Saltgrass – 4 Loops (Approx 7.5 mile)
PACK B – directly to B&Q and down bank to Saltgrass- 3 Loops Â (Approx 6.3 mile)
PACK C and D – directly to B&Q and down bank to Saltgrass – 3 Loops
(Approx 6.3 miles)Â
(PACK D, option to do 2 loops)
Pack E – directly to B&Q and down bank to Saltgrass – 2 LoopsÂ Â (Approx 5.1 miles)
All packs recover back alongÂ same warm-up route to BOL.

D & E pack Track - 3x800m/2x400m/3x800m @target 10k pace with 60secs recovery
2024-04-03 18:30 - 19:30

Guess Your Time Club Championship Race
2024-04-10 18:30 - 19:30

Annual General Meeting 2024
2024-04-17 19:30 - 20:30
Sunderland Strollers Annual General Meeting 2024
The 2024 Sunderland Strollers AGM will take place on 17 Apr at 7:30pm in the Function Suite of the Queen Vic Pub at Roker (SR6 0PQ).
The session (details TBC) will start/finish at the Queen Vic.
The agenda will be issued in due course, the 2023/24 Accounts Summary will be made available to members at the meeting.
There will be free cake for all attendees and the meeting will be followed by the presentation of Winter Handicap prizes.
PLEASE SUPPORT YOUR CLUB AND ATTEND THIS MEETING

A & B Pack -Track 4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
2024-04-24 18:30 - 19:30

A,B,D & E Packs - Wessington Way Pyramid
2024-05-01 18:30 - 19:30
Queen Alexandra Bridge Wessington Way Pyramid Session,

All groups warm-upÂ
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 across the Wearmouth Bridge,following the A183 round to the right, past City Hall etc.Continue onto Silksworth Row and then continue onto Trimdon Street.
Pack A warm-up continues along Trimdon Street and onto the Alexander Bridge.The session starts at the south end of QA Bridge.
6 mins effort (2 mins recov) 4 mins effort (90 recov secs) 2 mins effort (1 min recov) 1 mins effort (1 mins recov) 2 mins effort (1 min recov) 4 mins effort (90 secs recov) 6 mins effort. Â (25 mins total effort (8 mins recov) – Total 33 mins.
Â Packs B, C and D start at the roundabout near B & Q.
Pack B – 5 mins effort (2 mins recov) 4 mins effort (2 mins recov) 2 mins effort (1 min recov) 1 min effort (1 min recov) 2 mins effort (1min recov) 4 mins effort (2 mins recov) 5 mins effort. Â Â 23 mins total effort (9 mins) – Total 32mins.
Packs C+D 4 mins effort(2 mins recov) 3 mins effort (90 secs recov) 2 mins effort(1min recov) 1 mins effort (1min recov) 2 mins effort (1 min recov) 3 mins effort (90 secs recov) 4 mins effort.Â Â 19 mins total effort (8 mins total recov ) – total 27 mins.Â

Pack E starts at the roundabout near Currys.

4 mins effort(2 mins recov) 3 mins effort (90 secs recov) 2 mins effort(1min recov) 1 mins effort (1min recov) 2 mins effort (1 min recov) 3 mins effort (90 secs recov) 4 mins effort.Â Â 19 mins total effort (8 mins total recov ) – total 27 mins.Â

All Packs follow the route below and turn during the recovery after the first 2 min effort:
Â Across QA Bridge, turn right and then right again under the bridge. Up West Quay Road to Alexandra Avenue. Continue along Alexandra Avenue / Hylton Park Road / Timber Beach Road / Colima Avenue as required.

C Pack - Track 4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery
2024-05-01 18:30 - 19:30
4x800m/2x400m/4x800m@target 10k pace with 60 secs recovery

A,B & C Packs - Roker Hill Efforts
2024-05-08 18:30 - 19:30

D&E Pack - Track 15min WU - 1600m (2min rec) - 1000m (90sec rec) - 4x400m (75sec rec) all at 10k race pace
2024-05-08 18:30 - 19:30

C, D & E Packs - Pallion (Pallywood) â€¼ï¸BRAND NEW SESSIONâ€¼ï¸
2024-05-15 18:30 - 19:30
Pallion (Pallywood)

6 min and 2 x 3 min then REPEAT
Option to repeat part or all of it again!!
Pack A and B â€“ Recoveries 90 sec, 1min, 1min
Pack C, D and E – Recoveries 3min, 1min, 2min

Pack E â€“ From BoL,Â Hay street, across Wearmouth Bridge towards City Hall. Start efforts from main entrance to City Hall. Continue along St Marys Way towards Currys, Along Trimdon Street past B&Q, use crossing after Beach St onto Pallion New Road, continue along past QA bridge until Pallion Retail Park. Turn right down bank at Matalan, turn left onto Cowies Way, at lights turn left onto Paul Watson Way, continue along and turn left onto European Way. Follow onto Pallion New Road, Trimdon Street, St Marys Way. Finish efforts at City Hall. Recover back to the BoL.
5.4 miles
Pack C and D â€“Â As Pack E except do a 2nd loop of Woodbine terrace(Matalan), Cowies Way, Paul Watson Way, European Way.
6.5 miles
Pack B â€“Â Â As E, except at B&Q continue onto A1231 (new road) going under the QA bridge and along to Cowies Way. Do 2 loops of Cowies Way, Paul Watson Way, European Way, Matalan. After 2nd loop go over Northern Spire Bridge, (keep to left hand side footpath) take path onto Timber beach road and along towards BoL, using cycle path. End efforts at 1st underpass and recover back along Kier Hardy way to the BoL.
6.8 miles

Pack A â€“Â As B, except do 3 loops of Cowies Way, Paul Watson Way, European Way, Matalan.

7.9 miles
