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...

Seaburn - Dykelands Road   A & B Packs 12 x 2 minutes (1 min rec) (2 min rec after first 6 efforts) C Pack 12 x 2 minutes (1 min rec) (2 min...

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 across the Wearmouth...

5 x 5mins @ 10k race pace, 2½ mins recovery   Slower packs can reduce the length of the efforts and the number of efforts to suit the ability of the pack if required....

2 sets: 1km, 800m, 600m, 400m (1km = 10k race pace)(800s, 600s, 400s = progressively faster) 200m rec between reps - 400m rec between sets