Below are the details for the Thursday night Hillsborough Strength and Speed sessions through Q4 2018 taking us up until the end of December.
| 4/10/18 | Big Loop Laps | 6 x laps (approx 3 mins) (2 min static recovery) [Big loop from swings] |
| 11/10/18 | Kenyan Hills | 20 mins continuous Tempo loop, 3 x 15 sec (3 min off) [Floodlit hilly short loop] |
| 18/10/18 | Langsett Avenue Hills | 6 Efforts (jog recovery) [Don/back, Marcliffe/back, Grove/back, Milden/back, Airedale/back, TOP] |
| 25/10/18 | Fartlek Progression | 7 mins MP, 7 mins HMP, 7 mins 10k, 3 x 15 sec (3 min off) [Big loop from swings] |
| 1/11/18 | Down, down, down! | 6 mins, 5, 4, 3, 2, 1, 30 sec, 10 sec (1 min jog recovery) [Big loop from swings] |
| 8/11/18 | Seiler Reps | 5 x 4 mins (2 min easy recovery) [Big loop from swings] |
| 15/11/18 | Down the paces | 10 mins Tempo (1 min off), 3 x 3 mins Interval (1 min off), 3 x 15 sec (3 min off) [Big loop from swings] |
| 22/11/18 | Herries Road Hills | 5 x 3 mins (jog recovery) [Herries Road] |
| 29/11/18 | Tempo Intervals | 3 x 7 mins Tempo (1 min easy jog), 3 x 15 sec (3 min off) [Floodlit hilly short loop] |
| 6/12/18 | Paarlauf | 30 mins paired Interval session (easy recovery) [Big loop from swings] |
| 13/12/18 | Middlewood Hills | 7 Efforts (jog recovery) [Carlton, Crofton, Darwin, Harris, Marion, Withens, Rockley] |
| 20/12/18 | Fartlek Under Overs | 30 mins continuous running laps repeating: 1 x MP, 1 x 10k, 1 x MP, 1 x 10k, 1 x Easy. [Floodlit hilly short loop] |
| 27/12/18 | Oregon Circuits | 30 mins continuous loop of strength drills and running [Floodlit hilly short loop] |