| 29th Sept | 12 x 400m with 100m jog (Paul Away) |
| 6th Oct | 5 x 1200m – 200m jog recovery |
| 13th Oct | 8 x 600m 200m Jog recovery (Paul away) |
| 20th Oct | 3 x (800-600-400-200m) at 10k pace |
| 27th Oct | 2 x 400m, 4 x 800m, 2 x 400m |
| 3rd Nov | 5 x 1200m – 200m jog recovery |
| 10th Nov | 2 x 400m / 6 x 600m/4x200m |
| 17th Nov | 4 x 1 mile (Paul away) |
| 24th Nov | 3 x1200m 2 x 600m 2 x 400m |
| 1st Dec | 3 x (800-600-400-200m) at 10k pace |
| 8th Dec | 12 x 400m with 100m jog (Paul Away) |
| 15th Dec | 6 x 800m |
| 22nd Dec | 5 x 1200m – 200m jog recovery |
| 29th Dec | 4 x 200m/6x600m/4 x 200m |
