All Club Session – Banks and Efforts

Joint Club Session

A Pack

WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9min/mile

Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank

3 x Bungalow Bank Effort, recover down

After last effort continue down to marina, complete 3 x effort up to garage, recover down.

After last effort continue past Glass Centre to Bonners Bank

3 x Bonners Bank effort, recover down.

After last effort continue across North Bridge Street, lap around Stadium to return to Beacon

B Pack

WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 9.5min/mile

Mile Effort to Bungalow Cafe, regroup and recover to bottom of bank

3 x Bungalow Bank Effort, recover down

After last effort continue along DD past garage and down bank towards Glass Centre, complete 2 x effort up to garage, recover down.

After last effort return past Glass Centre to Bonners Bank 3 x Bonners Bank effort, recover down.

After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.

C Pack – Variant A

WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile

2 x Bonners Bank effort, recover down.

After second effort complete mile effort to Bungalow Cafe

2 x Bungalow Bank Effort, recover down

After last effort continue down to marina, complete 2 x effort up to garage, recover down.

After last effort continue past Glass Centre to Bonners Bank;

1 x Bonners Bank effort

After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.

C Pack – Variant B

WU – [Need 2 mile loop to end at bus stop on Dame Dorothy] Pace 10 min/mile

Mile effort to Bungalow Cafe

2 x Bungalow Bank Effort, recover down

After last effort continue down to marina, complete 2 x effort up to garage, recover down.

After last effort continue past Glass Centre to Bonners Bank;

3 x Bonners Bank effort, recover down.

After last effort continue across North Bridge Street, lap around Stadium to return to Beacon.

D Pack

WU – [Need 1 mile loop to end at top of Bonners Bank] – pace 11 min/ml

Down to bottom, 3 x effort to halfway up bank (road junction); recover down.

After last effort recover down then along past Glass Centre, up past garage and down to Marina.

2 x effort up to garage; recover down.

After last effort move out onto Dame Dorothy,

1/2 mile effort back towards North Bridge Street.

Regroup and recover back to Beacon.

E Pack

WU – [Need 1 mile loop to end at top of Bonners Bank] – pace @slowest with regrouping as necessary.

Halfway down Bonners Bank, 3 x effort back to top

After 3rd effort, remain on Dame Dorothy, complete 1/2 mile effort towards garage.

At garage drop down bank towards Glass Centre. 2 x effort up to garage.

After last effort return to Dame Dorothy, recover directly back to Beacon

ALL

In the event of groups using same bank at same time pack leaders to ensure runners KEEP LEFT at all times

Wendy will be providing notes for Pack Leaders covering warm up, hill efforts, distance efforts & cool down