Events

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	November 2018
Mon	Tue	Wed	Thu	Fri	Sat	Sun
			1 SS Track Session - Time Trials SS Track Session - Time Trials Thursday 1 November 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 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 •	2 6@6 6@6 Friday 2 November 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. •	3 Parkrun + Parkrun + Saturday 3 November 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! •	4
5 Club Run Winter Route 4 - Cubbington Club Run Winter Route 4 - Cubbington Monday 5 November 2018 @ 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 •	6 Introductory Tempo Introductory Tempo Tuesday 6 November 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 6 November 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 • •	7 Sports Conditioning Sports Conditioning Wednesday 7 November 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 •	8 Kenyan Bone Breaker Kenyan Bone Breaker Thursday 8 November 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 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 Committee Meeting Committee Meeting Thursday 8 November 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! • •	9 6@6 6@6 Friday 9 November 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. •	10 Winter Series Cross Country R1 (Coventry Woman) Winter Series Cross Country R1 (Coventry Woman) Saturday 10 November 2018 Cross Country Race 1 - Coventry(Women) Cross Country R1 (Cob House - Men) Cross Country R1 (Cob House - Men) Saturday 10 November 2018 Please use enter ‘Cob House Fisheries’ into sat navs. The postcode WR6 6YE may take you to a farm over the road from the venue. Look out for the yellow car park signs as you approach the venue and at the entrance for “Mayfly Café” sign. Parkrun + Parkrun + Saturday 10 November 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! • • •	11 Off-road training run, Sunday 11th, leaving @ 10am Off-road training run, Sunday 11th, leaving @ 10am Sunday 11 November 2018 @ 10:00 - 11:30 Northend Come and join Rich Sykes for 6-7 miles of steady paced off-road running around Burton Dassett hills this Sunday. We’ll start from the village of Northend and take in Fenny Compton and Avon Dassett before heading up on to Burton Dassett for a bit of playtime! Off-road shoes are essential, although ~2km of the run will be on tarmac so XC spikes will not be appropriate. Rich will take you through some of the technical elements of off-road running, and will have some of the kit he carries when he is out going loopy on the hills for people to have a play with / try out if they like. Meet at The Prebend, Northend, CV47 2TR ready for a 10am start. The kettle will be on afterwards. •
12 Club Run Winter Route 5 - Heathcote Club Run Winter Route 5 - Heathcote Monday 12 November 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 •	13 Tempo Winter route Tempo Winter route Tuesday 13 November 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 •	14 Hill Repeats Hill Repeats Wednesday 14 November 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. •	15 400/800 Mix 400/800 Mix Thursday 15 November 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 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, •	16 6@6 6@6 Friday 16 November 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. •	17 Parkrun + Parkrun + Saturday 17 November 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! •	18 Winter Series Coombe 8 Winter Series Coombe 8 Sunday 18 November 2018 Coombe Abbey, Brinklow Rd, Coventry CV3 2AB, UK http://www.sphinx.org.uk/sphinx-ac-races/coombe-8/ •
19 Club Run Winter Route 6 The Racecourse Club Run Winter Route 6 The Racecourse Monday 19 November 2018 @ 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 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… Racecourse Short http://www.mapmyrun.com/routes/view/921007455 Medium http://www.mapmyrun.com/routes/view/921011509 Long http://www.mapmyrun.com/routes/view/921016051 •	20 Tempo Winter route Tempo Winter route Tuesday 20 November 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 •	21 Run4it Run4it Wednesday 21 November 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. •	22 SS Track Session - Threshold Session SS Track Session - Threshold Session Thursday 22 November 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 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 jog or walk •	23 6@6 6@6 Friday 23 November 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. •	24 Parkrun + Parkrun + Saturday 24 November 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! •	25 Handicap Series - Club XC Handicap Series - Club XC Sunday 25 November 2018 Newbold Comyn CV32 4EW, UK •
26 Club Run Winter Route 1 Supermarket sweep Club Run Winter Route 1 Supermarket sweep Monday 26 November 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… 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 •	27 Tempo Winter route Tempo Winter route Tuesday 27 November 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 •	28 Fartlek Fartlek Wednesday 28 November 2018 @ 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. •	29 Yasso 800's Yasso 800's Thursday 29 November 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 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. �� •	30 6@6 6@6 Friday 30 November 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. •

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.

November 2018