Here is the Q3 2016 schedule for the Tuesday night speed session from Millhouses Park.
| Date | Session | Description |
| 12-Jul-16 | Mixed Reps | 300/500m x 6 (walk/jog between efforts) |
| 19-Jul-16 | Accelerator | 1.5, 1mile, 1000m, 500m, 300m,200m |
| 26-Jul-16 | Hills in the woods | 6 x 1 min shallow hills, 6 x 1 min Steep. (Jog back recovery) |
| 02-Aug-16 | Turnarounds in the Park | 10 x 100m x 3 |
| 09-Aug-16 | Pyramid | 300m, 400m, 500m x 3 |
| 16-Aug-16 | Long Reps | 5 x 800m |
| 23-Aug-16 | Mesa in Park | 400, 600, 3 x 1K, 600, 400 |
| 30-Aug-16 | Paarlauf | 20 min Paarlauf + 1 Mile TT |
| 06-Sep-16 | Hills in the woods | 6 x 1 min shallow hills, 6 x 1 min Steep. (Jog back recovery) |
| 13-Sep-16 | Pyramid | 1,2,3,4,3,2,1 mins (with 1 min recov) |
| 20-Sep-16 | Mixed Reps | 400m (100m), 200m (100m) x 6 around Virgin Gym |
| 27-Sep-16 | Fartlek | 2 x 2.5 mile laps (12 efforts) |
| 04-Oct-16 | Meersbrook Hills | 6 x Long Hills (+ optional Short hill) |