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	January 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
		1 Xmas break: No session Xmas break: No session Wednesday 1 January 2020 @ 18:00 - 20:00 •	2 Xmas break: No session Xmas break: No session Thursday 2 January 2020 @ 18:00 - 20:00 •	3 6@6 6@6 Friday 3 January 2020 @ 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. •	4 Parkrun Parkrun Saturday 4 January 2020 @ 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 Warwickshire Championship XC Warwickshire Championship Saturday 4 January 2020 @ 10:00 - 11:00 • •	5
6 Winter Route 6 - The Race Course Winter Route 6 - The Race Course Monday 6 January 2020 @ 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/921007455 Medium http://www.mapmyrun.com/routes/view/921011509 Long http://www.mapmyrun.com/routes/view/921016051 •	7 Tempo Winter route Tempo Winter route Tuesday 7 January 2020 @ 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 7 January 2020 @ 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 • •	8 Hill Repeats Hill Repeats Wednesday 8 January 2020 @ 19:00 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Hill Repeats Hill Reps on the “Winter Hill” close to Newbold Comyn. A short, sharp session of 5 – 6 reps to build stamina, strength and endurance. A good option for all runners – you’ll find it easier to run faster when you get back on the flat! Meet at the Clubhouse at 7:00pm. •	9 Track: Threshold Track: Threshold Thursday 9 January 2020 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.85 or you can get a track pass. Threshold session Run 1 3 minutes Recovery 2 minutes Run 2 4 minutes Recovery 2 minutes Run 3 5 minutes Recovery 2 minutes Run 4 4 minutes Recovery 2 minutes Run 5 3 minutes Recovery 2 minutes Run at 80% of max effort, recovery should be a slow run or walk. •	10 6@6 6@6 Friday 10 January 2020 @ 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. •	11 Parkrun Parkrun Saturday 11 January 2020 @ 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 3 XC League Race 3 Saturday 11 January 2020 @ 13:00 - 15:00 • •	12
13 Winter Route 1 - Supermarket Sweep Winter Route 1 - Supermarket Sweep Monday 13 January 2020 @ 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 Routes are here... Short http://www.mapmyrun.com/sc/victoria-english-river/09-14-2009-route-10730084 Medium http://www.mapmyrun.com/sc/victoria-english-river/09-14-2009-route-10730314 Long http://www.mapmyrun.com/sc/victoria-english-river/09-14-2009-route-10730572 •	14 Tempo Winter route Tempo Winter route Tuesday 14 January 2020 @ 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 •	15 Fartlek Fartlek Wednesday 15 January 2020 @ 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. •	16 Track: Kill-a-Metre Track: Kill-a-Metre Thursday 16 January 2020 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.85 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 •	17 6@6 6@6 Friday 17 January 2020 @ 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. •	18 Parkrun Parkrun Saturday 18 January 2020 @ 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 18 January 2020 @ 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. • •	19
20 Winter Route 2 - Gallows Hill Winter Route 2 - Gallows Hill Monday 20 January 2020 @ 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 Fish & Chips after our run... Fish & Chips after our run... Monday 20 January 2020 @ 21:00 - 21:30 • •	21 Tempo Winter route Tempo Winter route Tuesday 21 January 2020 @ 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 Training plan talk with Ben Parkinson Training plan talk with Ben Parkinson Tuesday 21 January 2020 @ 19:00 - 20:00 Leamington Lawn Tennis & Squash Club, Guys Cliffe Ave, Royal Leamington Spa, Leamington Spa CV32 6LZ, UK • •	22 Run4it Run4it Wednesday 22 January 2020 @ 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. •	23 Track: Field-Lucas Floppy Legs Track: Field-Lucas Floppy Legs Thursday 23 January 2020 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.85 or you can also get a track pass Bronze Medal 2 x 800m (100m walk recovery) 4 x 400m (100m walk recovery) 4 x 200m sprint & 200m jog recovery Total 4,800 Metres Silver Medal 1 x 1,600m (200m walk recovery) 2 x 800m (100m walk recovery) 4 x 400m (100m walk recovery) 4 x 200m sprint & 200m jog recovery Total 6,400 Metres Gold Medal 2 x 1,600m (200m walk recovery) 2 x 800m (100m walk recovery) 4 x 400m (100m walk recovery) 4 x 200m sprint & 200m jog recovery Total 8,000 Metres Platinum Medal 3 x 1,600m (200m walk recovery) 2 x 800m (100m walk recovery) 4 x 400m (100m walk recovery) 4 x 200m sprint & 200m jog recovery Total 9,600 Metres •	24 6@6 6@6 Friday 24 January 2020 @ 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. •	25 Parkrun Parkrun Saturday 25 January 2020 @ 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! Midlands XC Championships Midlands XC Championships Saturday 25 January 2020 @ 11:00 - 12:00 • •	26 Not Roman IX Not Roman IX Sunday 26 January 2020 @ 09:00 - 11:00 •
27 Winter Route 3 - The Woodloes Winter Route 3 - The Woodloes Monday 27 January 2020 @ 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 •	28 Tempo Winter route Tempo Winter route Tuesday 28 January 2020 @ 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 •	29 Hill Repeats Hill Repeats Wednesday 29 January 2020 @ 19:00 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Hill Repeats Hill Reps on the “Winter Hill” close to Newbold Comyn. A short, sharp session of 5 – 6 reps to build stamina, strength and endurance. A good option for all runners – you’ll find it easier to run faster when you get back on the flat! Meet at the Clubhouse at 7:00pm. •	30 Track: Jelly Leg Jamboree Track: Jelly Leg Jamboree Thursday 30 January 2020 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscote track. The track costs £4.85 or you can also get a track pass. Bronze Medal 1200 x2 800 x 2 400 x 2 Total 4,800 Metres 100 Metre walk recovery Silver Medal 1200 x 2 800 x 3 400 x 3 Total 6,000 Metres 100 Metre walk recovery Gold Medal 1200 x 3 800 x 3 400 x 3 Total 7,200 Metres 100 Metre walk recovery Platinum Medal 1,200 x 3 800 x 4 400 x 4 Total 8,400 Metres 100 Metre walk recovery •	31 6@6 6@6 Friday 31 January 2020 @ 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. •

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.

January 2020