Below are the details for the Thursday night Hillsborough Strength and Speed sessions through Q3 2019 taking us up until the end of September.
| 4/7/19 | Dirty Thirties | 3 x 20m flys (3 min off), 5 x 30 secs at Repetition/400m pace (3 min easy) [Floodlit Hilly Loop] |
| 11/7/19 | Tempo Intervals | 3 x 20m flys (3 min off), 3 x 7 mins Tempo (1 min easy jog), [Floodlit hilly short loop] |
| 18/7/19 | Sex Shop Sprints | 5 x 30 secs at 400m pace with 5 mins walk/jog recovery |
| 25/7/19 | Herries Road Hills | 5 x 3 mins (jog recovery) [Herries Road] |
| 1/8/19 | 400’s | 3 x 20m flys (3 min off), 6 x laps at Repetition/1500m pace, 3 mins static recovery [Tennis Court Loop] |
| 8/8/19 | Seiler Reps | 3 x 20m flys (3 min off), 5 x 4 mins at Interval pace (2 min easy) [Big loop from swings] |
| 15/8/19 | Short Paaralauf | 3 x 20m flys (3 min off), 20 mins paired Interval session (easy recovery) [Floodlit hilly short loop] |
| 22/8/19 | Kenyan Hills | 3 x 20m flys (3 min off), 20 mins continuous Tempo loop [Floodlit hilly short loop] |
| 29/8/19 | Hill Sprints | 6 x 20 sec at 400m pace, 3 min walk recovery [hill up from swings] |
| 5/9/19 | Long reps | 4 x 8 mins at 10k pace, 2 mins easy recovery [Big loop from swings] |
| 12/9/19 | Sex Shop Sprints | 5 x 30 secs at 400m pace with 5 mins walk/jog recovery |
| 19/9/19 | Long Paarlauf | 3 x 20m flys (3 min off), 20 mins paired Interval session (easy recovery) [Big loop from swings] |
| 26/9/19 | 400’s | 3 x 20m flys (3 min off), 6 x 1 min at Repetition/1500m pace, 3 mins walk recovery [Big loop from swings] |