Here is the Q1 2019 schedule for the Tuesday night speed session from Millhouses Park.
| Date | Session | Description |
| 08/01/2019 | Meersbrook Hills | 6 long hill reps with option of additional short spike. Jog recovery |
| 15/01/2019 | 1Km Pace Session | 5 x 1000m, 2min recovery |
| 22/01/2019 | Fartlek | Two laps of 2.5 miles – 12 efforts in total |
| 29/01/2019 | Dobcroft Short Hills | 12 x 1 min short hill reps (1 min jog recovery) |
| 05/02/2019 | Mesa | 400, 600, 3 x 1k, 600, 400 |
| 12/02/2019 | Short Reps | 12 x 1 min ( 1 min recovery) |
| 19/02/2019 | Long Reps with a twist | 5 x 3 Mins, 1 Mins recovery then 5 x 30secs with a 45sec recovery |
| 26/02/2019 | Milhouses Spirals | Hills – Up, Down and Around |
| 05/03/2019 | Pyramid (Time) | 1 x 4min, 2 x 3min, 3 x 2min, 4 x 1min |
| 12/03/2019 | Loop the Loop | Big Loop x 6 (recover on smaller) |
| 19/03/2019 | Dobcroft Long Hills | 6 x 2 min Hills to the Top |
| 26/03/2019 | Mixed Reps | 400m(100 rec), 200m (100 rec) x 6 |
| 02/04/2019 | Paarlauf | 20 min Paarlauf + 1 Mile TT |
| 09/04/2019 | Track in the Park | 10 x 300m (100m recovery) |
| 16/04/2019 | Pyramid | 300, 400, 500 x 3 |