| 23rd Sept | 6 x 800m 200m jog recovery |
| 30th Sept | 3 x (800-600-400-200) at 10k pace |
| 7th Oct | 4 x 200m / 6 x 600m / 4 x 200m |
| 14th Oct | 4 x 1 km (200m jog recovery) (Paul away) |
| 21st Oct | 2 km warm up / 12 x 300m (100m jog recovery) |
| 28th Oct | 12 x 400m with 200m jog |
| 4th Nov | 6 x 800m (Paul away) |
| 11th Nov | 4 x 1 mile |
| 18th Nov | 4 x 200m / 6 x 600m / 4 x 200m |
| 25th Nov | 3 x (800-600-400-200) at 10k pace |
| 2nd Dec | 12 x 400m with 200m jog |
| 9th Dec | 4 x 200m / 6 x 600m / 4 x 200m |
| 16th Dec | 6 x 800m (Paul away) |
| 23rd Dec | 12 x 400m with 200m jog |
| 30th Dec | 4 x 200m / 6 x 600m / 4 x 200m |
| 6th Jan | 8 x 600m (200m recovery) |
