Sunderland Strollers Running Club

All Club Progression - Seafront Out and Back
2024-07-03 18:30 - 19:30 (Europe/London) | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 mins @ 10k pace
– 5 mins @ 5k pace
– 15 mins easy (cool down)

Session (D and E packs)
– 15 mins easy (warm up)
– 12 mins 30s @ HM pace – 2 mins 30s rec
– 8 mins @ 10k pace – 2 mins rec
– 4 mins @ 5k pace
– 15 mins easy (cool down)

Meet for 18:30 start at the Beacon of Light

Rachel Dugan will post a pace table tomorrow so that people know their approximate pace to run at based on their HM, 10k and 5k pace

All Packs - Roker Park Long Loops: A and B - 8x3 mins C - 8x3 mins D and E - 6x3 mins
2024-07-10 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
A and B – 8×3 mins (60 sec recoveries)
C – 8×3 mins (75 sec recoveries)
D and E – 6×3 mins (90 sec recoveries)

All Packs - Bonnersfield 400s
2024-07-17 18:30 - 19:30
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)

All packs - Hills!
2024-07-24 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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, recover back down
D&E – Bungalow Bank – 10 x 30sec effort, recover back down

All packs -1200m @ HM pace
2024-07-31 18:30 - 19:30 | Beacon of Light, Stadium Way, Monkwearmouth, SR5 1SN, United Kingdom
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 the park, back along Dame Dorothy Street.
A&B – 5 (2 min recovery)
C – 4 (2 min recovery)
D&E – 3 (2.5 min recovery)
