Below are the details for the Thursday night Hillsborough Strength and Speed sessions through Q4 2019 taking us up until the end of December
| 3/10/19 | Tempo Intervals | 3 x 20m flys (3 min off), 3 x 7 mins Tempo (1 min easy jog), [Floodlit hilly short loop] |
| 10/10/19 | Seiler Reps | 3 x 20m flys (3 min off), 5 x 4 mins at Interval pace (2 min easy) [Big loop from swings] |
| 17/10/19 | 8 Minute Reps | 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 24/10/19 | Herries Road Hills | 5 x 3 mins (jog recovery) [Herries Road] |
| 31/10/19 | Half Marathon Reps | 3 x 10 mins at HMP (2 min easy) [Big loop from swings] |
| 7/11/19 | 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] |
| 14/11/19 | 8 Minute Reps | 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 21/11/19 | Hill Sprints | 6 x 20 sec at 400m pace, 3 min walk recovery [hill up from swings] |
| 28/11/19 | Long Paarlauf | 3 x 20m flys (3 min off), 20 mins paired Interval session (easy recovery) [Big loop from swings] |
| 5/12/19 | Kenyan Hills | 3 x 20m flys (3 min off), 20 mins continuous Tempo loop [Floodlit hilly short loop] |
| 12/12/19 | 8 Minute Reps | 4 x 8 mins at 10k pace (2 min easy) [Big loop from swings] |
| 19/12/19 | Middlewood Hills | 7 Efforts (jog recovery) [Carlton, Crofton, Darwin, Harris, Marion, Withens, Rockley] |
| 26/12/19 | Christmas Break | No session, enjoy your break. Back on Thursday 2nd January. |