All packs -1200m @ HM pace

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)