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	September 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
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2 Winter Route 1 - Supermarket Sweep Winter Route 1 - Supermarket Sweep Monday 2 September 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 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 •	3 Tempo Winter route Tempo Winter route Tuesday 3 September 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 Introductory Tempo Introductory Tempo Tuesday 3 September 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 • •	4 Sports Conditioning Sports Conditioning Wednesday 4 September 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 •	5 Track: Field-Lucas Floppy Legs Track: Field-Lucas Floppy Legs Thursday 5 September 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 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 •	6 6@6 6@6 Friday 6 September 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. •	7 Parkrun Parkrun Saturday 7 September 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! •	8
9 Winter Route 2 - Gallows Hill Winter Route 2 - Gallows Hill Monday 9 September 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 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/09-23-2009-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 •	10 Tempo Winter route Tempo Winter route Tuesday 10 September 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 •	11 Run4it Run4it Wednesday 11 September 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. •	12 Track: Jelly Leg Jamboree Track: Jelly Leg Jamboree Thursday 12 September 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 also get a track pass. Bronze Medal 1200 x2 800 x 2 400 x 2 Total 4,800 Metres 100 Metre walk recovery Silver Medal 1200 x 2 800 x 3 400 x 3 Total 6,000 Metres 100 Metre walk recovery Gold Medal 1200 x 3 800 x 3 400 x 3 Total 7,200 Metres 100 Metre walk recovery Platinum Medal 1,200 x 3 800 x 4 400 x 4 Total 8,400 Metres 100 Metre walk recovery •	13 6@6 6@6 Friday 13 September 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. •	14 Parkrun Parkrun Saturday 14 September 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! •	15 Strider only race (Handicap Series) Strider only race (Handicap Series) Sunday 15 September 2019 @ 09:00 - 10:00 Ryton •
16 Winter Route 3 - The Woodloes Winter Route 3 - The Woodloes Monday 16 September 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 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/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 •	17 Tempo Winter route Tempo Winter route Tuesday 17 September 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 •	18 Hill Repeats Hill Repeats Wednesday 18 September 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. Hill Repeats Hill Repeats Wednesday 18 September 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... • •	19 Track: Flying 400's Track: Flying 400's Thursday 19 September 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 also 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 •	20 6@6 6@6 Friday 20 September 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. •	21 Parkrun Parkrun Saturday 21 September 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! Midland Counties Road Relays Midland Counties Road Relays Saturday 21 September 2019 @ 13:00 - 14:45 Sutton Park • •	22 Balsall Common 10k Balsall Common 10k Sunday 22 September 2019 @ 12:00 - 13:00 •
23 Winter Route 4 - Cubbington Winter Route 4 - Cubbington Monday 23 September 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 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/routes/view/11419335 Medium http://www.mapmyrun.com/routes/view/11418593 Long http://www.mapmyrun.com/routes/view/11418957 •	24 Tempo Winter route Tempo Winter route Tuesday 24 September 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 •	25 Crocodiling Crocodiling Wednesday 25 September 2019 @ 19:00 - 20:00 Aim is Victoria Park subject to light conditions Bringing back an old favourite - join us at the club for a run to the circuit. Meet at the club at 7pm. •	26 Track: Aztec Pyramid Track: Aztec Pyramid Thursday 26 September 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 •	27 6@6 6@6 Friday 27 September 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. •	28 Parkrun Parkrun Saturday 28 September 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! •	29
30 Winter Route 5 - Heathcote Winter Route 5 - Heathcote Monday 30 September 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 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/routes/view/11553466 Medium http://www.mapmyrun.com/routes/view/11553382 Long http://www.mapmyrun.com/routes/view/11553666 •

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.

September 2019