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 race pace, 1 min recovery

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 St 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.

Pack C

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

As D&E, 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.

Pack A&B

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

As C, 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.

FOR THOSE RACING AT THE WEEKEND

Reduce efforts to 3 mins, increase recovery to 3 mins

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