Events

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	February 2020
Mon	Tue	Wed	Thu	Fri	Sat	Sun
					1 Parkrun Parkrun Saturday 1 February 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! •	2 Pace Race (handicap series) Pace Race (handicap series) Sunday 2 February 2020 @ 10:00 - 12:00 •
3 Winter Route 4 - Cubbington Winter Route 4 - Cubbington Monday 3 February 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/11419335 Medium http://www.mapmyrun.com/routes/view/11418593 Long http://www.mapmyrun.com/routes/view/11418957 •	4 Tempo Winter route Tempo Winter route Tuesday 4 February 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 4 February 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 • •	5 Sports Conditioning Sports Conditioning Wednesday 5 February 2020 @ 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 Track: Yasso 800's Track: Yasso 800's Thursday 6 February 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 4 x 800m Total 3,200 Metres No walking - 400m recovery jog (400 metres x 4) Total 4,800 Metres Silver Medal 6 x 800m Total 4,800 Metres No walking - 400m recovery jog (400 metres x 6) Total 7,200 Metres Gold Medal 8 x 800m Total 6,400 Metres No walking - 400m recovery jog (400 metres x 8) Total 9,600 Metres Platinum Medal 10 x 800m Total 8,000 Metres No walking - 400m recovery jog (400 metres x 10) Total 12,000 Metres Run the 800s in the minutes/seconds of your predicted marathon time. 3 minutes 20 seconds = 3 hours 20 minutes marathon. �� •	7 6@6 6@6 Friday 7 February 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. •	8 Parkrun Parkrun Saturday 8 February 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 4 XC League Race 4 Saturday 8 February 2020 @ 10:00 - 11:00 • •	9
10 Winter Route 5 - Heathcote Winter Route 5 - Heathcote Monday 10 February 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/11553466 Medium http://www.mapmyrun.com/routes/view/11553382 Long http://www.mapmyrun.com/routes/view/11553666 •	11 Tempo Winter route Tempo Winter route Tuesday 11 February 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 •	12 Fartlek Fartlek Wednesday 12 February 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. •	13 Track: 400/800 Mix Track: 400/800 Mix Thursday 13 February 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 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, •	14 6@6 6@6 Friday 14 February 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. •	15 Parkrun Parkrun Saturday 15 February 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! •	16 Ilmington 10k Race 5 Ilmington 10k Race 5 Sunday 16 February 2020 @ 10:00 - 11:00 •
17 Winter Route 6 - The Race Course Winter Route 6 - The Race Course Monday 17 February 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 •	18 Tempo Winter route Tempo Winter route Tuesday 18 February 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 •	19 Run4it Run4it Wednesday 19 February 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. •	20 Track: Kenyan Bone Breaker Track: Kenyan Bone Breaker Thursday 20 February 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 1,000 2 x 800 (200 metre walk recovery) 1 x 600 1 x 400 (100 metre walk recovery) Total 4,600 Metres Silver Medal 3 x 1,000 2 x 800 (200 metre walk recovery) 2 x 600 2 x 400 (100 metre walk recovery) Total 6,600 Metres Gold Medal 3 x 1,000 2 x 800 (200 metre walk recovery) 3 x 600 3 x 400 (100 metre walk recovery) Total 7,600 Metres Platinum Medal 3 x 1,000 2 x 800 (200 metre walk recovery) 4 x 600 4 x 400 (100 metre walk recovery) Total 8,600 Metres •	21 6@6 6@6 Friday 21 February 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. •	22 Parkrun Parkrun Saturday 22 February 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 National Championships XC National Championships Saturday 22 February 2020 @ 11:00 - 12:00 • •	23
24 Winter Route 1 - Supermarket Sweep Winter Route 1 - Supermarket Sweep Monday 24 February 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 •	25 Tempo Winter route Tempo Winter route Tuesday 25 February 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 •	26 Hill Repeats Hill Repeats Wednesday 26 February 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. •	27 Track: Aztec Pyramid Track: Aztec Pyramid Thursday 27 February 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 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 •	28 6@6 6@6 Friday 28 February 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. •	29 Parkrun Parkrun Saturday 29 February 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! •

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.

February 2020