Here is the Q4 2016 schedule for the Tuesday night speed session from Millhouses Park.
| Date | Session | Description |
| 11/10/2016 | Short Reps | 12 x 1 min ( 1 min recovery) |
| 18/10/2016 | Long Reps with a twist | 5 x 4 Mins, 2 Mins Jog recovery then 5 x 30secs with a 1min recovery |
| 25/10/2016 | Mesa | 400m, 600m, 3 x 1k, 600m, 400m |
| 01/11/2016 | Pyramid | 500m, 400m, 300m x 3 |
| 08/11/2016 | Dobcroft Hills | 6 x 2 min long hill reps (1:40 Jog recovery) |
| 15/11/2016 | Mixed reps Broadfield Road | 400m, 100m Jog, 200m, 200m Jog x 6, Longer recovery after 3rd rep |
| 22/11/2016 | 1Km Pace Session | 5 x 1000m, 2min recovery |
| 29/11/2016 | Dobcroft Short Hills | 12 x 1 min short hill reps (1 min jog recovery) |
| 06/12/2016 | Fartlek | Two laps of 2.5 miles – 12 efforts in total |
| 13/12/2016 | Short Reps | 12 x 1 min ( 1 min recovery) |
| 20/12/2016 | Brincliffe Hills | Brincliffe Edge Hills to the Top |
| 27/12/2016 | No Session | Xmas Break |