Events

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	July 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
1 Summer Route 3 Summer Route 3 Monday 1 July 2019 @ 19:30 - 21:30 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 You can view the route maps here… Short http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-three-small-route-19415496 Medium http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-three-medium-route-18129072 Long https://www.mapmyrun.com/routes/view/2132424478 •	2 Introductory Tempo Introductory Tempo Tuesday 2 July 2019 @ 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 Summer route Tempo Summer route Tuesday 2 July 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 summer tempo routes: 4m, 5m or 6m Summer Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles https://www.mapmyrun.com/routes/view/1625277499 6 miles https://www.mapmyrun.com/routes/view/1625267668 • •	3 Circuits Session Circuits Session Wednesday 3 July 2019 @ 19:00 - 20:00 Warwick Gates Community Centre, Cressida Cl, Heathcote CV34 6DZ, UK Lucy is away and Bethan will be leading a fitness session at Warwick Gates Community Centre at 7pm. Never one to miss! •	4 Track Session, Aztec Pyramid Track Session, Aztec Pyramid Thursday 4 July 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 get a track pass Aztec Pyramid session Bronze Medal 400 600 800 1000 800 600 400 Total: 4,600 Metres 100 Metre walk recovery Silver Medal 400 600 800 1000 1200 1000 800 600 400 Total: 6,800 Metres 100 Metre walk recovery Gold Medal + 400 600 800 1000 1200 x 2 1000 800 600 400 Total 8,000 Metres 100m walk recovery Platinum Medal + 400 600 800 1000 1200 x 3 1000 800 600 400 Total 9,200 Metres 100m Walk Recovery •	5 6@6 6@6 Friday 5 July 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. •	6 Parkrun Parkrun Saturday 6 July 2019 @ 09:00 - 10:00 Royal Leamington Spa, UK Come along to parkrun in Leamington, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	7 Leamington Half Leamington Half Sunday 7 July 2019 @ 08:30 - 10:30 •
8 Pub Run Pub Run Monday 8 July 2019 @ 19:30 - 21:00 The Red Lion Hunningham, Main Street, Hunningham, Leamington Spa CV33 9DY, UK Pub run from The Red Lion, Hunningham, this one organised by Claire Westrope, meet at the normal time ready to go at 7.30pm with food afterwards! Short https://www.mapmyrun.com/routes/view/2583923617 Long https://www.mapmyrun.com/routes/copy/2583917335/ •	9 Tempo Summer route Tempo Summer route Tuesday 9 July 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 summer tempo routes: 4m, 5m or 6m Summer Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles https://www.mapmyrun.com/routes/view/1625277499 6 miles https://www.mapmyrun.com/routes/view/1625267668 •	10 Fartlek Fartlek Wednesday 10 July 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. •	11 Track Session, Flying 400's Track Session, Flying 400's Thursday 11 July 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 get a track pass. Flying 400's 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 11 July 2019 @ 19:30 - 22:00 The committee meet on the second Thursday of every month. If there is anything you wish to raise us please let us know in advance! • •	12 6@6 6@6 Friday 12 July 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. •	13 Parkrun Parkrun Saturday 13 July 2019 @ 09:00 - 10:00 Royal Leamington Spa, UK Come along to parkrun in Leamington, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	14 Northbrook 10k Northbrook 10k Sunday 14 July 2019 @ 09:30 - 10:30 •
15 Summer Route: Newbold Comyn Summer Route: Newbold Comyn Monday 15 July 2019 @ 19:30 - 21:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, United Kingdom 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 You can view the route maps here… Short http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-one-short-route-17211452 Medium http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-one-medium-route-17208340 Long http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-one-large-route-17204100 •	16 Tempo Summer route Tempo Summer route Tuesday 16 July 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 summer tempo routes: 4m, 5m or 6m Summer Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles https://www.mapmyrun.com/routes/view/1625277499 6 miles https://www.mapmyrun.com/routes/view/1625267668 •	17 Pace Race Pace Race Wednesday 17 July 2019 @ 19:00 - 20:00 Part of the Handicap Series, more details to follow but not one to be missed. •	18 Track: Speed bursts Track: Speed bursts Thursday 18 July 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 get a track pass. Speed Bursts Three short, fast 200m intervals to get those fast-twitch muscles working and fine-tune that sprint finish for the end of races, followed by a steady 1,000m tempo recovery to clear the lactate and set you up for the next Speed Burst! You can go for bronze, silver, gold or the platinum. You have to come down and give this one a go •	19 6@6 6@6 Friday 19 July 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. •	20 Parkrun Parkrun Saturday 20 July 2019 @ 09:00 - 10:00 Royal Leamington Spa, UK Come along to parkrun in Leamington, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	21 Monty 5k Monty 5k Sunday 21 July 2019 @ 10:30 - 12:30 Edmondscote Stadium, Leamington Spa, CV32 6AD •
22 Summer Route: The Warwickshire via Saxon Mill Summer Route: The Warwickshire via Saxon Mill Monday 22 July 2019 @ 19:30 - 21:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, United Kingdom 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 You can view the route maps here… Short http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-two-short-route-17647524 Medium http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-two-medium-route-17336192 Long http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-two-long-route-17244096 •	23 Tempo Summer route Tempo Summer route Tuesday 23 July 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 summer tempo routes: 4m, 5m or 6m Summer Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles https://www.mapmyrun.com/routes/view/1625277499 6 miles https://www.mapmyrun.com/routes/view/1625267668 •	24 Run4it Run4it Wednesday 24 July 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. •	25 Track: Threshold Track: Threshold Thursday 25 July 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 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. •	26 6@6 6@6 Friday 26 July 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. •	27 Parkrun Parkrun Saturday 27 July 2019 @ 09:00 - 10:00 Royal Leamington Spa, UK Come along to parkrun in Leamington, there’s always a bunch of Striders running so you can treat it as a social or go for a PB! •	28
29 Pub Run Pub Run Monday 29 July 2019 @ 19:30 - 21:00 Pub run from Harbury, this one organised by Andrew Pope, meet at the normal time ready to go at 7.30pm with food afterwards! •	30 Tempo Summer route Tempo Summer route Tuesday 30 July 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 summer tempo routes: 4m, 5m or 6m Summer Tempo routes Intro tempo 3 miles http://www.mapmyrun.com/routes/view/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles https://www.mapmyrun.com/routes/view/1625277499 6 miles https://www.mapmyrun.com/routes/view/1625267668 •	31 Hill Repeats Hill Repeats Wednesday 31 July 2019 @ 19:00 - 20:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Hill Repeats Hill Reps on the “Summer Hill” on Black Lane. 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. If you want to meet at the hill, here is the location... •

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.

July 2019