SUMMER/AUTUMN 2011 TRAINING SCHEDULE
| August | September | October |
| Week | Tuesday | Thursday |
| 1 -01/08 | 6 x 3min | 6ml steady |
| 2-08/08 | 2x800m 2x600m 2x400m 2x200m | 3ml steady |
| 3-15/08 | 10 x 400m | Relays |
| 4-22/08 | Pyramid 1-2-3-4-5-4-3-2-1 | 5ml steady |
| 5-29/08 | 5K Handicap | 2 x 2ml |
| Week | Tuesday | Thursday |
| 6-05/09 | 10 x Downhill-Uphill | 4 x 1ml |
| 7-12/09 | 16 x 1min | 2 x 15min |
| 8-19/09 | 6 x 1K | 4ml steady |
| 9-26/09 | 5K Handicap | 10 x Hills |
| Week | Tuesday | Thursday |
| 10-03/10 | 10x200m 10x100m | 2 x 2ml |
| 11-10/10 | 6 x 1K | 6ml steady |
| 12-17/10 | 10x400m 10x100m | 2 x 15min |
| 13-24/10 | 5K Handicap | Hills x 10 |