Events

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	November 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
				1 6@6 6@6 Friday 1 November 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. •	2 Parkrun Parkrun Saturday 2 November 2019 @ 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! •	3 Strider XC @Newbold Strider XC @Newbold Sunday 3 November 2019 @ 09:00 - 10:00 •
4 Winter Route 4 - Cubbington Winter Route 4 - Cubbington Monday 4 November 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 8.00-8.15 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 •	5 Tempo Winter route Tempo Winter route Tuesday 5 November 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 5 November 2019 @ 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 • •	6 Sports Conditioning Sports Conditioning Wednesday 6 November 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 Track: Wibbly Wobbly Legs Track: Wibbly Wobbly Legs Thursday 7 November 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 1,000 2 x 800 2 x 400 100 metre walk recovery in between Total 4,400 Metres Silver Medal 2 x 1,000 2 x 800 6 x 400 100 metre walk recovery in between Total 6,000 Metres Gold Medal 2 x 1,000 2 x 800 9 x 400 100 metre walk recovery in between Total 7,200 Metres Platinum Medal 2 x 1,000 2 x 800 12 x 400 100 metre walk recovery in between Total 8,400 Metres •	8 6@6 6@6 Friday 8 November 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. •	9 Parkrun Parkrun Saturday 9 November 2019 @ 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 1 XC League Race 1 Saturday 9 November 2019 @ 11:00 - 12:00 Burton Dassett Hills, Southam CV47 2AB, UK • •	10
11 Winter Route 5 - Heathcote Winter Route 5 - Heathcote Monday 11 November 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 8.00-8.15 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 •	12 Tempo Winter route Tempo Winter route Tuesday 12 November 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 Run4it Run4it Wednesday 13 November 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. •	14 Track: Time Trials Track: Time Trials Thursday 14 November 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 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 •	15 6@6 6@6 Friday 15 November 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. •	16 Parkrun Parkrun Saturday 16 November 2019 @ 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! •	17
18 Winter Route 6 - The Race Course Winter Route 6 - The Race Course Monday 18 November 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 8.00-8.15 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 •	19 Tempo Winter route Tempo Winter route Tuesday 19 November 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 November 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 Track: Hammer Intervals Track: Hammer Intervals Thursday 21 November 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 NEW SESSION, whoop whoop! •	22 6@6 6@6 Friday 22 November 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. •	23 Parkrun Parkrun Saturday 23 November 2019 @ 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! •	24
25 Winter Route 1 - Supermarket Sweep Winter Route 1 - Supermarket Sweep Monday 25 November 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 8.00-8.15 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 •	26 Tempo Winter route Tempo Winter route Tuesday 26 November 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 Coaching Session Coaching Session Wednesday 27 November 2019 @ 19:00 - 20:15 We are putting on a number of coached sessions this Autumn/early Winter. This block will be looking at the shorter 5-10k distances with a focus on off road running. These sessions are suitable for all no matter what your ability and will be ideal training for the upcoming cross-country season. They’ll be structured in a way that you can dip in and out of the sessions depending on your availability and benefit, although the more sessions you can attend the bigger the benefit. The dates for your diaries are… Wednesday 9th October Saturday 26th October Saturday 16th November Wednesday 27th November Saturday 28th December Saturday 18th January Watch out for more details in the FB chat group and the newsletter on precise timings and venue. •	28 Track: Jelly Leg Jamboree Track: Jelly Leg Jamboree Thursday 28 November 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 •	29 6@6 6@6 Friday 29 November 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. •	30 Parkrun Parkrun Saturday 30 November 2019 @ 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.

November 2019