A, B, D and E Packs – Seaburn/Whitburn

5 x 5mins @ 10k race pace, 2½ mins recovery

Slower packs can reduce the length of the efforts and the number of efforts to suit the ability of the pack if required.

All efforts start at Tesco on Newcastle Rd and end at bus stop at end of Dame Dot (wearmouth bridge side)

Pack E -  Turn right out of BoL onto Vaux Brewery Way, continue anti clockwise around the stadium onto millennium way, right onto Hay street to St Peters Metro, )cross  North bridge st here) turn left onto North Bridge street towards Tesco. Newcastle Rd, Turn right at the Grange onto Station Rd, turn left at Blue Bell cross roads onto Dene Lane, turn right onto Dykelands Rd, Turn right onto Whitburn road, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

5.2 miles

Pack C and D – As E Pack but continue up Newcastle Rd, Shields Rd, turn right onto Dovedale Rd, left onto Dykelands Rd, Right onto Whitburn Rd, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

6 miles

Pack B – As C and D, except continue along Shields Rd past the Academy of Light, turn right onto Moor Lane/Front St towards Whitburn village, turn right at Jolly Sailor and continue all way along seafront, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

7 miles

Pack A – As C and D, except continue along Shields Rd past the Academy of Light, turn right onto Moor Lane/Front St towards Whitburn village, turn right at Jolly Sailor and continue all way along seafront, follow along to Dame Dot, if required repeating efforts until bus stop. Return to BoL via St Peters Metro/Hay Street.

7.8 miles