Events

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	May 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
		1 Sports Conditioning Sports Conditioning Wednesday 1 May 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 •	2 SS Track Session - Threshold Session SS Track Session - Threshold Session Thursday 2 May 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.70 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 •	3 6@6 6@6 Friday 3 May 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. •	4 Parkrun + Parkrun + Saturday 4 May 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! •	5
6 Pub Run - Red Lion in Northend - Note the early start time Pub Run - Red Lion in Northend - Note the early start time Monday 6 May 2019 @ 17:30 - 20:00 The Red Lion, Bottom St, Northend, Southam CV47 2TJ, UK A bumpy off road run from the pub followed by chips and sandwiches Parking at the pub is pretty limited, so car sharing or cycling over is advised. There are a few side roads in the village people can leave cars on - Top Street & The Prebend would be options, or park up on Burton Dassett and walk down, it’s only a couple of minutes walk down a track that drops out at the back of the pub. Northend Long Route Northend Short Route •	7 Introductory Tempo Introductory Tempo Tuesday 7 May 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 7 May 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/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 • •	8 Members only session Members only session Wednesday 8 May 2019 @ 19:00 - 20:30 See Facebook chat and the newsletter for further details •	9 Kill-a-Metre Kill-a-Metre Thursday 9 May 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.70 or you can also get a track pass Bronze Medal 1000m x 4 Total 4,000 Metres 3mins recovery in between Silver Medal 1000m x 6 Total 6,000 Metres 3mins recovery in between Gold Medal 1000m x 8 Total 8,000 Metres 3mins recovery in between Platinum Medal 1000m x 10 Total 10,000 Metres 3mins recovery in between Committee Meeting Committee Meeting Thursday 9 May 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! • •	10 6@6 6@6 Friday 10 May 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. •	11 Parkrun + Parkrun + Saturday 11 May 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! •	12 Hilly 100 Hilly 100 Sunday 12 May 2019 Stratford-upon-Avon CV37, UK •
13 Summer Route 2 Summer Route 2 Monday 13 May 2019 @ 19:30 - 21:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, United Kingdom Summer Route 2 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 •	14 Handicap Series Finale Handicap Series Finale Tuesday 14 May 2019 @ 19:00 - 20:00 Newbold Comyn Pavilion A five mile race around newbold. Meet just before 7 at the Football Pavilion •	15 Crocodiling Crocodiling Wednesday 15 May 2019 @ 19:00 - 20:00 Bringing back an old favourite - join us at the club for a run to the circuit •	16 Annual General Meeting Annual General Meeting Thursday 16 May 2019 @ 19:00 - 21:00 •	17 6@6 6@6 Friday 17 May 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. •	18 Parkrun + Parkrun + Saturday 18 May 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! •	19
20 Pub Run - Malt Shovel Pub Run - Malt Shovel Monday 20 May 2019 @ 19:30 - 21:30 2 Lower End, Bubbenhall, Coventry CV8 3BW, UK Pub Run starting at the Malt Shovel •	21 Tempo Summer route Tempo Summer route Tuesday 21 May 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/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 •	22 Run4it Run4it Wednesday 22 May 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. •	23 No Session due to Ryton 5 No Session due to Ryton 5 Thursday 23 May 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK •	24 6@6 6@6 Friday 24 May 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. •	25 Parkrun + Parkrun + Saturday 25 May 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! •	26
27 Summer Route 3 Summer Route 3 Monday 27 May 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 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… http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-three-small-route-19415496 http://www.mapmyrun.com/gb/royal-leamington-spa-eng/summer-route-three-medium-route-18129072 https://www.mapmyrun.com/routes/view/2132424478 •	28 Tempo Summer route Tempo Summer route Tuesday 28 May 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/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 •	29 Fartlek Fartlek Wednesday 29 May 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. •	30 Field-Lucas Floppy Legs Field-Lucas Floppy Legs Thursday 30 May 2019 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.70 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 •	31 6@6 6@6 Friday 31 May 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. •

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.

May 2019