Events

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	March 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 6@6 6@6 Friday 1 March 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. •	2 Parkrun + Parkrun + Saturday 2 March 2019 @ 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! •	3
4 Club Run Winter Route 1 Supermarket sweep Club Run Winter Route 1 Supermarket sweep Monday 4 March 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 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… 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 •	5 Introductory Tempo Introductory Tempo Tuesday 5 March 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 Winter route Tempo Winter route Tuesday 5 March 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 • •	6 Sports Conditioning Sports Conditioning Wednesday 6 March 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 •	7 SS Track Session - Time Trials SS Track Session - Time Trials Thursday 7 March 2019 @ 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 800m 1600m 1000m 400m 200m 2-3mins recovery in between Total 4,000 Metres Silver Medal 800m 1600m 1000m 800m 400m 200m 2-3mins recovery in between Total 4,800 Metres Gold Medal 800m 1600m 1200m 1000m 400m 200m 2-3mins recovery in between Total 5,200 Metres Platinum Medal 800m 1600m 1200m 1000m 800m 400m 200m 2-3mins recovery in between Total 6,000 Metres •	8 6@6 6@6 Friday 8 March 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. •	9 Parkrun + Parkrun + Saturday 9 March 2019 @ 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! •	10 Strider Only Race - Abbey Fields Strider Only Race - Abbey Fields Sunday 10 March 2019 •
11 Club Run Winter Run 2 - Gallows Hill Club Run Winter Run 2 - Gallows Hill Monday 11 March 2019 @ 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 •	12 Tempo Winter route Tempo Winter route Tuesday 12 March 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 •	13 Crocodiling Crocodiling Wednesday 13 March 2019 @ 19:00 - 20:00 Bringing back an old favourite - join us at the club for a run to the circuit •	14 Field-Lucas Floppy Legs Field-Lucas Floppy Legs Thursday 14 March 2019 @ 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 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 Committee Meeting Committee Meeting Thursday 14 March 2019 @ 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! • •	15 6@6 6@6 Friday 15 March 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. •	16 Parkrun + Parkrun + Saturday 16 March 2019 @ 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! •	17
18 Club Run Winter Route 3 - The Woodloes Club Run Winter Route 3 - The Woodloes Monday 18 March 2019 @ 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 •	19 Tempo Winter route Tempo Winter route Tuesday 19 March 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 •	20 Hill Repeats Hill Repeats Wednesday 20 March 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 “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. •	21 Flying 400's Flying 400's Thursday 21 March 2019 @ 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 •	22 6@6 6@6 Friday 22 March 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. •	23 Parkrun + Parkrun + Saturday 23 March 2019 @ 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! •	24 Coventry Half Marathon Coventry Half Marathon Sunday 24 March 2019 •
25 Club Run Winter Route 4 - Cubbington Club Run Winter Route 4 - Cubbington Monday 25 March 2019 @ 19:30 - 21:00 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 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… Cubbington Short http://www.mapmyrun.com/routes/view/11419335 Medium http://www.mapmyrun.com/routes/view/11418593 Long http://www.mapmyrun.com/routes/view/11418957 •	26 Tempo Winter route Tempo Winter route Tuesday 26 March 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 •	27 Fartlek Fartlek Wednesday 27 March 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. •	28 Lopsided Egyptian Pyramid Lopsided Egyptian Pyramid Thursday 28 March 2019 @ 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 400 600 800 1,000 800 600 400 Total 4,600 Metres 100 Metre walk recovery Silver Medal 400 600 800 1,000 1,200 1,000 800 600 400 Total 6,800 Metres 100 Metre walk recovery Gold Medal 400 600 800 1,000 1,200 1,000 800 600 x 2 400 x 2 Total 7,800 Metres 100 Metre walk recovery Platinum Medal 400 600 800 1,000 1,200 1,000 800 600 x 3 400 x 3 Total 8,800 Metres 100 Metre Walk Recovery •	29 6@6 6@6 Friday 29 March 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. •	30 Parkrun + Parkrun + Saturday 30 March 2019 @ 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! •	31

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.

March 2019