Events

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	December 2018
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 Winter Series Cross Country R1 (Men and Women) Winter Series Cross Country R1 (Men and Women) Saturday 1 December 2018 Parkrun + Parkrun + Saturday 1 December 2018 @ 08:30 - 10:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Leaving the Clubhouse at 8:30am, join other Striders for a sociable group warm up run to Newbold Comyn. Run parkrun at your own pace, then meet back up for….a cool down run back to the Club….a few extra miles…breakfast at a local cafe….the choice is yours. There is no organised leader for this session: simply turn up, see who else is there, and get going at 8:30am! • •	2
3 Club Run Winter Run 2 - Gallows Hill Club Run Winter Run 2 - Gallows Hill Monday 3 December 2018 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK SS Club Run Winter Run 2 - Gallows Hill Monday night is our main “Club” run from the Clubhouse at 7:30pm. There will be 4 groups running at different paces over a short, medium (2 group) or long route with back markers so no-one gets left behind. You can view the route maps here… Gallows Hill Short http://www.mapmyrun.com/sc/victoria-english-river/09-23-2009-route-gallows-hill-short-route-10976340 Medium http://www.mapmyrun.com/sc/victoria-english-river/09-30-2009-route-2-revised-medium-route-11155757 Long http://www.mapmyrun.com/sc/victoria-english-river/10-02-2009-route-gallows-hill-revised-lo-route-11196517 •	4 Introductory Tempo Introductory Tempo Tuesday 4 December 2018 @ 18:45 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Introductory Tempo Introductory Tempo sessions. If you’ve not tried it out before, please come along. 3-6 mile options available as always, front- and back-marked. 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. Meet at the Clubhouse at 6:45pm for a gentle warmup run to the circuit Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1269974533 Tempo Winter route Tempo Winter route Tuesday 4 December 2018 @ 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 • •	5 Sports Conditioning Sports Conditioning Wednesday 5 December 2018 @ 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 •	6 Speed Bursts Speed Bursts Thursday 6 December 2018 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.60 or you can also get a track pass Short, fast 200m reps followed by a 1,000m tempo recovery. You have to come down and give this one a go. We always go through the session on the night, although an overview is available on the website. All track sessions have a Bronze, Silver, Gold or Platinum medal option with distances covered ranging from 4km up to ~8-10km depending on your medal choice and the specific routine. •	7 6@6 6@6 Friday 7 December 2018 @ 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. •	8 Parkrun + Parkrun + Saturday 8 December 2018 @ 08:30 - 10:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Leaving the Clubhouse at 8:30am, join other Striders for a sociable group warm up run to Newbold Comyn. Run parkrun at your own pace, then meet back up for….a cool down run back to the Club….a few extra miles…breakfast at a local cafe….the choice is yours. There is no organised leader for this session: simply turn up, see who else is there, and get going at 8:30am! •	9
10 Club Run Winter Route 3 - The Woodloes Club Run Winter Route 3 - The Woodloes Monday 10 December 2018 @ 19:30 - 21:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, United Kingdom SS Club Run Winter Route 3 - The Woodloes Monday night is our main “Club” run from the Clubhouse at 7:30pm. There will be 4 groups running at different paces over a short, medium (2 group) or long route with back markers so no-one gets left behind. You can view the route maps here… The Woodloes 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 •	11 Tempo Winter route Tempo Winter route Tuesday 11 December 2018 @ 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 •	12 Hill Repeats Hill Repeats Wednesday 12 December 2018 @ 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. •	13 Flying 400's Flying 400's Thursday 13 December 2018 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.60 or you can also get a track pass Bronze Medal 6 x 400 Total 2,400 Metres No walking - Recovery jog (400 metres), up to three times slower than interval time Silver Medal 8 x 400 Total 3,200 Metres No walking - Recovery jog (400 metres), up to three times slower than interval time Gold Medal 10 x 400 Total 4,000 Metres No walking - Recovery jog (400 metres), up to three times slower than interval time Platinum Medal 12 x 400 Total 4,800 Metres No walking - Recovery jog (400 metres), up to three times Committee Meeting Committee Meeting Thursday 13 December 2018 @ 19:30 - 22:00 The committee meet on the 2nd Thursday of every month. If there is anything you wish to raise us please let us know in advance! • •	14 6@6 6@6 Friday 14 December 2018 @ 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. •	15 Parkrun + Parkrun + Saturday 15 December 2018 @ 08:30 - 10:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Leaving the Clubhouse at 8:30am, join other Striders for a sociable group warm up run to Newbold Comyn. Run parkrun at your own pace, then meet back up for….a cool down run back to the Club….a few extra miles…breakfast at a local cafe….the choice is yours. There is no organised leader for this session: simply turn up, see who else is there, and get going at 8:30am! •	16 Winter Series Hook Norton Christmas Canter Winter Series Hook Norton Christmas Canter Sunday 16 December 2018 Hook Norton Sports & Social Club, 47 The Bourne, Hook Norton, Banbury OX15 5PB, UK https://www.hooknortonharriers.org.uk/our-races/christmas-canter/ •
17 Club Run Winter Route 5 - Heathcote Club Run Winter Route 5 - Heathcote Monday 17 December 2018 @ 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 will be 4 groups running at different paces over a short, medium (2 group) or long route with back markers so no-one gets left behind. You can view the route maps here… Heathcote Short http://www.mapmyrun.com/routes/view/11553466 Medium http://www.mapmyrun.com/routes/view/11553382 Long http://www.mapmyrun.com/routes/view/11553666 •	18 Tempo Winter route Tempo Winter route Tuesday 18 December 2018 @ 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 •	19 Run4it Run4it Wednesday 19 December 2018 @ 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. •	20 Fun Relays Fun Relays Thursday 20 December 2018 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.60 or you can also get a track pass •	21 6@6 6@6 Friday 21 December 2018 @ 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. •	22 Parkrun + Parkrun + Saturday 22 December 2018 @ 08:30 - 10:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Leaving the Clubhouse at 8:30am, join other Striders for a sociable group warm up run to Newbold Comyn. Run parkrun at your own pace, then meet back up for….a cool down run back to the Club….a few extra miles…breakfast at a local cafe….the choice is yours. There is no organised leader for this session: simply turn up, see who else is there, and get going at 8:30am! •	23
24 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	25 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	26 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	27 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	28 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	29 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •	30 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •
31 Closed for Christmas, enjoy the break and we will see you in the new year! Closed for Christmas, enjoy the break and we will see you in the new year! Monday 24 December 2018 - Tuesday 1 January 2019 @ •

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.

Saturday Parkrun+

Meet at the Clubhouse at 8.30am for a gentle jog down to parkrun in Newbold Comyn. Suitable for all.

December 2018