Here is the Q3 2019 schedule for the Tuesday night speed session from Millhouses Park.
| Date | Session | Description |
| 06/08/2019 | Pyramid (Time) | 1,2,3,4,3,2,1 mins (1 min recovery) |
| 13/08/2019 | Long Reps | 5 x 800m |
| 20/08/2019 | Hills in the woods | 6 x 1 min shallow hills, 6 x 1min Steep. (Jog back recovery) |
| 27/08/2019 | Track in the Park | 10 x 300m (100m walk recovery) |
| 03/09/2019 | Paarlauf | 20 min Paarlauf + 1 Mile TT |
| 10/09/2019 | Accelerator (Time) | 1 x 4min, 2 x 3min, 3 x 2min, 4 x 1min |
| 17/09/2019 | Short Reps | 12 x 1 min ( 1 min recovery) |
| 24/09/2019 | Mixed Reps | 400m, 100m Jog, 200m, 200m Jog x 6, Longer recovery after 3rd rep |
| 01/10/2019 | Meersbrook Hills | 6 long hill reps with option of additional short spike. Jog recovery |
| 08/10/2019 | 1Km Pace Session | 5 x 1000m, 2min recovery |
| 15/10/2019 | Fartlek | Two laps of 2.5 miles – 12 efforts in total |
| 22/10/2019 | Short Hills (Dobcroft) | 12 x 1 min ( 1 min recovery) |
| 29/10/2019 | Mesa | 400,600,3 x 1k, 600,400 |