Events

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	December 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
						1 Coombe 8 Coombe 8 Sunday 1 December 2019 @ 10:00 - 11:00 •
2 Winter Route 2 - Gallows Hill Winter Route 2 - Gallows Hill Monday 2 December 2019 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Monday night is our main “Club” run from the Clubhouse at 7:30pm. There are different groups running at different paces over a short (2 groups), medium (2 groups) or long route (2 groups) with back markers so no-one gets left behind. Short (two groups) - Short Steady runs at 10+ min/mile - Short runs at 9-10 min/mile Medium (two groups) - Medium Steady runs at 8.30-9 min/mile - Medium runs at 8-8.30 min/mile Long (two groups) - Long Steady runs at 8.00-8.15 min/mile - Long at a fast pace Routes are here... Short http://www.mapmyrun.com/sc/victoria-english-river/09-23-2009-route-gallows-hill-short-route-10976340 Medium https://www.mapmyrun.com/routes/view/2806350889 Long https://www.mapmyrun.com/routes/view/2806349911 •	3 Tempo Winter route Tempo Winter route Tuesday 3 December 2019 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:45 Tempo Tuesday The Clubhouse A speed session that trains your body to become more efficient and comfortable running at a faster pace. This is a HARD and mentally tough session – not for the faint hearted! Suited to faster runners who can run tempo at a minimum of 8 min/mile (sub 1:45 half marathon). Warmup run from/back to the Club together then an individual 4, 5, or 6m tempo. Please make sure you know the winter tempo routes: 4m, 5m or 6m Winter Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1269974533 4miles http://www.mapmyrun.com/routes/view/848220481 5 miles http://www.mapmyrun.com/routes/view/848221575 6 miles http://www.mapmyrun.com/routes/view/848222539 Introductory Tempo Introductory Tempo Tuesday 3 December 2019 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Introductory Tempo Introductory Tempo session. Tempo running will make you better at running faster for longer, and as a general guide we advise you replicate your half marathon race pace. You will get most out of this session if this is around 9 minute/mile pace or faster. If you’ve not tried it before, please choose Long or Short, and come along to the relevant meeting point. Long Intro (8 miles total): Meet at the clubhouse at 18:45 for a 3 mile warm up, 3 mile Tempo circuit, then 2 mile jog back Short Intro (5 miles total): Meet at the junction of Lime Ave/Cedar Close at 7pm for a 1.5 mile warm up to the circuit, then 3 mile Tempo, 0.5 mile warm down Intro tempo 3 mile route.... http://www.mapmyrun.com/routes/view/1269974533 • •	4 Sports Conditioning Sports Conditioning Wednesday 4 December 2019 @ 19:00 - 20:00 Warwick Gates Community Centre, Cressida Cl, Heathcote CV34 6DZ, UK A high intensity session to music that will complement your running and build a stronger body. Starting with a short burst of aerobic exercises to improve your cardio fitness, stamina and lateral movement; followed by body conditioning core and weight exercises to develop stability, strength and flexibility. Bring a mat and small light dumbbells (tins of beans or bottles of water work too!) if you have them. Warwick Gates Sports Hall •	5 Track: 400/800 Mix Track: 400/800 Mix Thursday 5 December 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.70 or you can also get a track pass Bronze Medal 2 x 400 2 x 800 2 x 400 2 x 800 200m jog recovery after each leg (either 400m or 800m) Total 4,800 Metres Silver Medal 2 x 400 2 x 800 2 x 400 2 x 800 2 x 400 200m jog recovery after each leg (either 400m or 800m) Total 5,600 Metres Gold Medal 2 x 400 2 x 800 2 x 400 2 x 800 2 x 400 2 x 800 200m jog recovery after each leg (either 400m or 800m) Total 7,200 Metres Platinum Medal 2 x 400 2 x 800 2 x 400 2 x 800 2 x 400 2 x 800 2 x 400 200m jog recovery after each leg (either 400m or 800m) Total 8,000 Metres s": true, •	6 6@6 6@6 Friday 6 December 2019 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:00 Six at Six The Clubhouse A sociable, steady run providing a great way to squeeze some miles in between work and the weekend! 6 miles (give or take) in 60 minutes (give or take) so suitable for anyone that can run a sub one hour 10k. Route is often (but not always) published on the Strider Chat page on the day. •	7 Parkrun Parkrun Saturday 7 December 2019 @ 09:00 - 10:00 Leamington Spa at Newbold Comyn or Warwick Racecourse Come along to parkrun in Leamington or Warwick, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! XC League Race 2 XC League Race 2 Saturday 7 December 2019 @ 13:30 - 15:30 Clopton Park, Clopton Road, Stratford-Upon-Avon CV37 6TE 13:30 Midland Women’s Cross Country League 14:30 Birmingham & District Invitation Cross Country League Park in the town centre car parks and allow time to walk to the course . We recommendthe car park adjacent to Stratford Leisure Centre, Bridgeway, Stratford Upon Avon, CV37 6YX where you can get refreshments and use the toilets. • •	8
9 Winter Route 4 - Cubbington Winter Route 4 - Cubbington Monday 9 December 2019 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Monday night is our main “Club” run from the Clubhouse at 7:30pm. There are different groups running at different paces over a short (2 groups), medium (2 groups) or long route (2 groups) with back markers so no-one gets left behind. Short (two groups) - Short Steady runs at 10+ min/mile - Short runs at 9-10 min/mile Medium (two groups) - Medium Steady runs at 8.30-9 min/mile - Medium runs at 8-8.30 min/mile Long (two groups) - Long Steady runs at 8.00-8.15 min/mile - Long at a fast pace Routes are here... Short http://www.mapmyrun.com/routes/view/11419335 Medium http://www.mapmyrun.com/routes/view/11418593 Long http://www.mapmyrun.com/routes/view/11418957 •	10 Tempo Winter route Tempo Winter route Tuesday 10 December 2019 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:45 Tempo Tuesday The Clubhouse A speed session that trains your body to become more efficient and comfortable running at a faster pace. This is a HARD and mentally tough session – not for the faint hearted! Suited to faster runners who can run tempo at a minimum of 8 min/mile (sub 1:45 half marathon). Warmup run from/back to the Club together then an individual 4, 5, or 6m tempo. Please make sure you know the winter tempo routes: 4m, 5m or 6m Winter Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1269974533 4miles http://www.mapmyrun.com/routes/view/848220481 5 miles http://www.mapmyrun.com/routes/view/848221575 6 miles http://www.mapmyrun.com/routes/view/848222539 •	11 Fartlek Fartlek Wednesday 11 December 2019 @ 19:00 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Fartlek A session which mixes steady paced running with short, sharp spurts of speed to push your fitness on. You’ll run fast, slow, medium over a variety of distances – mixing it up and having fun! Suitable for everyone. Meet at the Clubhouse at 7pm for a warm up run to the circuit. •	12 Track: Kill-a-Metre Track: Kill-a-Metre Thursday 12 December 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.70 or you can also get a track pass Bronze Medal 1000m x 4 Total 4,000 Metres 3mins recovery in between Silver Medal 1000m x 6 Total 6,000 Metres 3mins recovery in between Gold Medal 1000m x 8 Total 8,000 Metres 3mins recovery in between Platinum Medal 1000m x 10 Total 10,000 Metres 3mins recovery in between •	13 6@6 6@6 Friday 13 December 2019 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:00 Six at Six The Clubhouse A sociable, steady run providing a great way to squeeze some miles in between work and the weekend! 6 miles (give or take) in 60 minutes (give or take) so suitable for anyone that can run a sub one hour 10k. Route is often (but not always) published on the Strider Chat page on the day. •	14 Parkrun Parkrun Saturday 14 December 2019 @ 09:00 - 10:00 Leamington Spa at Newbold Comyn or Warwick Racecourse Come along to parkrun in Leamington or Warwick, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	15 Hooky Xmas Canter (expected date) Hooky Xmas Canter (expected date) Sunday 15 December 2019 @ 10:00 - 11:00 •
16 Winter Route 3 - The Woodloes Winter Route 3 - The Woodloes Monday 16 December 2019 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Monday night is our main “Club” run from the Clubhouse at 7:30pm. There are different groups running at different paces over a short (2 groups), medium (2 groups) or long route (2 groups) with back markers so no-one gets left behind. Short (two groups) - Short Steady runs at 10+ min/mile - Short runs at 9-10 min/mile Medium (two groups) - Medium Steady runs at 8.30-9 min/mile - Medium runs at 8-8.30 min/mile Long (two groups) - Long Steady runs at 8.00-8.15 min/mile - Long at a fast pace Routes are here... Short http://www.mapmyrun.com/sc/victoria-english-river/10-02-2009-route-woodloes-short-route-11196817 Medium http://www.mapmyrun.com/sc/victoria-english-river/10-02-2009-route-woodloes-medium-route-11196719 Long http://www.mapmyrun.com/sc/victoria-english-river/10-02-2009-route-woodloes-short-route-11196967 Special drop off at Tesco enroute for drop off of food items Special drop off at Tesco enroute for drop off of food items Monday 16 December 2019 @ 19:30 - 20:30 • •	17 Tempo Winter route Tempo Winter route Tuesday 17 December 2019 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:45 Tempo Tuesday The Clubhouse A speed session that trains your body to become more efficient and comfortable running at a faster pace. This is a HARD and mentally tough session – not for the faint hearted! Suited to faster runners who can run tempo at a minimum of 8 min/mile (sub 1:45 half marathon). Warmup run from/back to the Club together then an individual 4, 5, or 6m tempo. Please make sure you know the winter tempo routes: 4m, 5m or 6m Winter Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1269974533 4miles http://www.mapmyrun.com/routes/view/848220481 5 miles http://www.mapmyrun.com/routes/view/848221575 6 miles http://www.mapmyrun.com/routes/view/848222539 •	18 Run4it Run4it Wednesday 18 December 2019 @ 19:00 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, United Kingdom Run4it A session which is designed to make you a faster runner. Run as far as you can on a designated circuit for 4 minutes, have a short rest, then repeat. Try to get to the same spot, or even further, with each rep. You work as hard as you can individually, so suitable for any standard of runner. Meet at the Clubhouse at 7pm for a warm up run to the circuit. •	19 Track: Fun Relays Track: Fun Relays Thursday 19 December 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.70 or you can also get a track pass •	20 6@6 6@6 Friday 20 December 2019 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:00 Six at Six The Clubhouse A sociable, steady run providing a great way to squeeze some miles in between work and the weekend! 6 miles (give or take) in 60 minutes (give or take) so suitable for anyone that can run a sub one hour 10k. Route is often (but not always) published on the Strider Chat page on the day. •	21 Parkrun Parkrun Saturday 21 December 2019 @ 09:00 - 10:00 Leamington Spa at Newbold Comyn or Warwick Racecourse Come along to parkrun in Leamington or Warwick, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	22
23 Winter Route 5 - Heathcote Winter Route 5 - Heathcote Monday 23 December 2019 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Monday night is our main “Club” run from the Clubhouse at 7:30pm. There are different groups running at different paces over a short (2 groups), medium (2 groups) or long route (2 groups) with back markers so no-one gets left behind. Short (two groups) - Short Steady runs at 10+ min/mile - Short runs at 9-10 min/mile Medium (two groups) - Medium Steady runs at 8.30-9 min/mile - Medium runs at 8-8.30 min/mile Long (two groups) - Long Steady runs at 8.00-8.15 min/mile - Long at a fast pace Routes are here... Short http://www.mapmyrun.com/routes/view/11553466 Medium http://www.mapmyrun.com/routes/view/11553382 Long http://www.mapmyrun.com/routes/view/11553666 •	24 Xmas break: No session Xmas break: No session Tuesday 24 December 2019 @ 18:00 - 20:00 •	25 Xmas break: No session Xmas break: No session Wednesday 25 December 2019 @ 18:00 - 20:00 •	26 Xmas break: No session Xmas break: No session Thursday 26 December 2019 @ 18:00 - 20:00 •	27 Xmas break: No session Xmas break: No session Friday 27 December 2019 @ 18:00 - 20:00 •	28 Parkrun Parkrun Saturday 28 December 2019 @ 09:00 - 10:00 Leamington Spa at Newbold Comyn or Warwick Racecourse Come along to parkrun in Leamington or Warwick, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! Coaching Session Coaching Session Saturday 28 December 2019 @ 10:00 - 11:30 We are putting on a number of coached sessions this Autumn/early Winter. This block will be looking at the shorter 5-10k distances with a focus on off road running. These sessions are suitable for all no matter what your ability and will be ideal training for the upcoming cross-country season. They’ll be structured in a way that you can dip in and out of the sessions depending on your availability and benefit, although the more sessions you can attend the bigger the benefit. The dates for your diaries are… Wednesday 9th October Saturday 26th October Saturday 16th November Wednesday 27th November Saturday 28th December Saturday 18th January Watch out for more details in the FB chat group and the newsletter on precise timings and venue. • •	29
30 Club Run Club Run Monday 30 December 2019 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Monday night is our main “Club” run from the Clubhouse at 7:30pm. There are different groups running at different paces over a short (2 groups), medium (2 groups) or long route (2 groups) with back markers so no-one gets left behind. Short (two groups) - Short Steady runs at 10+ min/mile - Short runs at 9-10 min/mile Medium (two groups) - Medium Steady runs at 8.30-9 min/mile - Medium runs at 8-8.30 min/mile Long (two groups) - Long Steady runs at 8.15-8.30 min/mile - Long at a fast pace •	31 Tempo Winter route Tempo Winter route Tuesday 31 December 2019 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK 18:45 Tempo Tuesday The Clubhouse A speed session that trains your body to become more efficient and comfortable running at a faster pace. This is a HARD and mentally tough session – not for the faint hearted! Suited to faster runners who can run tempo at a minimum of 8 min/mile (sub 1:45 half marathon). Warmup run from/back to the Club together then an individual 4, 5, or 6m tempo. Please make sure you know the winter tempo routes: 4m, 5m or 6m Winter Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1269974533 4miles http://www.mapmyrun.com/routes/view/848220481 5 miles http://www.mapmyrun.com/routes/view/848221575 6 miles http://www.mapmyrun.com/routes/view/848222539 •

Our sessions

Read on to find out if a session is right for you. Unless otherwise stated, all sessions are free of charge to members.

Monday Clubruns

These are sociable, steady runs of between 6 and 8 miles.

A great chance to get to know your fellow club mates.

Numbers vary, but we often get 60+ people turning up. We split into smaller groups to make things manageable. If you can run 10K in 60 minutes you’ll be fine; you should be able to hold a conversation on the way round. Suitable for all.

We aim for groups running at these paces

Short 9-10 mins/mile
Medium Slow 8.30-9 mins/mile
Medium Fast 8-8.30 mins/mile
Long 7.30-8 mins/mile

There is also a group that runs long at medium pace without stops at 8.15-8.20 mins/mile

Tuesday Tempo

Speedwork at a lactate threshold pace. No talking in this one. Suitable for intermediate and faster runners. There is also a monthly introductory session to encourage and support people wanting to try tempo for the first time

Wednesday Sessions

These vary week by week. Hill Sessions, Fartlek runs, Circuit Training, Crocodiling. Suitable for all.

Track Sessions

These are speed workouts. They take a variety of forms, and vary week by week. Suitable for all.

Friday Six at Six

Six steady miles at six pm. A good way to finish the week. If you can manage 6 miles in an hour or so then you’ll be fine for this one. No one is left behind. Suitable for all.

December 2019