Calendar of Events
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Newcastle Road
Newcastle Road
7th May BOL Session Newc. Road All efforts start at Tesco on Newcastle Rd and end at bus stop at end of Dame Dot (Wearmouth Bridge side) Pack D&E 12 x 1min @ 10k...
D & E Packs – Track
D & E Packs – Track
7th May Track Session D&E packs Session: straights and corners Warm up: 1 mile minimum Run hard on the straights (100m), recovery on the corners (100m) (jog/walk), continuous effort D pack: 10/12 laps (pack...
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A & B Pack – Track
A & B Pack – Track
14th May Track Session A&B packs Warm up: 1 mile minimum x3 sets of: 4 x 400m @ 10k pace (60s rec) (3 mins between sets) Cool down: 3 laps of track
3 Way Split Roker
3 Way Split Roker
14th May BOL Session All Club session 6 mins out 5 mins back Bonnersfield Bank Warm up From the BOL head towards the Colliery Tavern. Pass the Colliery Tavern, at the junction with Abs...
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A, B , D and E packs – 20 out 18 back
A, B , D and E packs – 20 out 18 back
21st May BOL Session All Club session 20 mins out, 18 mins back Recommended warm ups: A, B & C packs - 2 laps around the stadium D & E packs - 1 lap...
C Pack – Track
C Pack – Track
21st May Track Session C pack Warm Up: 1.5 mile plus 4x100m strides 8x 400m @10k (75) 8x 200m @5k (60) CD min 1mile Control the 10k goal pace and use pace chart to...
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A , B and C Packs – Hylton Castle
A , B and C Packs – Hylton Castle
28th May BOL Session Hylton Castle A&B packs: 12 x 2 min effort (1 min rec) C pack: 10 x 2 min effort (1 min rec) D pack: 8 x 2 min effort (1...
D + E Pack – Track
D + E Pack – Track
28th May Track Session D&E packs Warm Up: aim for 3/4 laps slow 5 laps of: 200m fast / 200m jog or walk THEN 5 laps of: 100m fast / 100m jog or walk...