Route: From the Beacon, along the seafront front for 30 mins, then 30 mins back Session (A,B and C packs) - 15 mins easy (warm up) - 15 mins @ HM pace - 10...
A and B - 8x3 mins (60 sec recoveries) C - 8x3 mins (75 sec recoveries) D and E - 6x3 mins (90 sec recoveries)
A Pack - 14 x 400 (75s recovery) B Pack - 12 x 400 (75s recovery) C Pack - 10 x 400 (90s recovery) D&E Packs - 8 x 400 (120s recovery)
Pack leaders to ensure longer WU and CD if needed based on mileage covered A&B - Bonners Bank - 15 x 30sec efforts, recover back down C - Garage - 12 x 30sec effort,...
Using second half of Sunderland 10k route. Starting from bridge, drop down and round past Bonners, onto riverside, up Glass Centre bank, down Garage bank, through Marina, along Roker seafront and into and around...