Events

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	October 2019
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Tempo Winter route Tempo Winter route Tuesday 1 October 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 1 October 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. 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. If this is slower than 9:00 minute/mile, our Wednesday and Thursday sessions will be more suitable for you. Long Intro (8 miles total): Meet at the Clubhouse at 6:45pm for a gentle 3 mile warm up jog to the circuit, then 3 mile Tempo, 2 mile wind down. 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 wind down Intro tempo 3 mile route.... http://www.mapmyrun.com/routes/view/1269974533 • •	2 Torch run from the club Torch run from the club Wednesday 2 October 2019 @ 19:00 - 20:00 Tennis club Torch run from the club hosted by Doug to replace Lucy Tugwell's Sports Conditioning session •	3 Track: Threshold Track: Threshold Thursday 3 October 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. 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 run or walk. •	4 6@6 6@6 Friday 4 October 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. •	5 Parkrun Parkrun Saturday 5 October 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! •	6 Rugby 10 Rugby 10 Sunday 6 October 2019 @ 10:00 - 11:00 •
7 Winter Route 6 - The Race Course Winter Route 6 - The Race Course Monday 7 October 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/921007455 Medium http://www.mapmyrun.com/routes/view/921011509 Long http://www.mapmyrun.com/routes/view/921016051 •	8 Tempo Winter route Tempo Winter route Tuesday 8 October 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 •	9 Coaching Session Coaching Session Wednesday 9 October 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. •	10 Track: 400/800 Mix Track: 400/800 Mix Thursday 10 October 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 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, •	11 6@6 6@6 Friday 11 October 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. •	12 Parkrun Parkrun Saturday 12 October 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! •	13 Greenleek 10.5k Greenleek 10.5k Sunday 13 October 2019 @ 09:00 - 10:00 •
14 Winter Route 1 - Supermarket Sweep Winter Route 1 - Supermarket Sweep Monday 14 October 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 •	15 Tempo Winter route Tempo Winter route Tuesday 15 October 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 •	16 Run4it Run4it Wednesday 16 October 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. •	17 Track: Yasso 800's Track: Yasso 800's Thursday 17 October 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 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. �� •	18 6@6 6@6 Friday 18 October 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. •	19 Parkrun Parkrun Saturday 19 October 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! XC Relays XC Relays Saturday 19 October 2019 @ 11:00 - 12:00 • •	20
21 Winter Route 2 - Gallows Hill Winter Route 2 - Gallows Hill Monday 21 October 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 •	22 Tempo Winter route Tempo Winter route Tuesday 22 October 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 •	23 Hill Repeats Hill Repeats Wednesday 23 October 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. •	24 Track: Speed bursts Track: Speed bursts Thursday 24 October 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. Speed Bursts Three short, fast 200m intervals to get those fast-twitch muscles working and fine-tune that sprint finish for the end of races, followed by a steady 1,000m tempo recovery to clear the lactate and set you up for the next Speed Burst! You can go for bronze, silver, gold or the platinum. You have to come down and give this one a go •	25 6@6 6@6 Friday 25 October 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. •	26 Parkrun Parkrun Saturday 26 October 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! Coaching Session Coaching Session Saturday 26 October 2019 @ 10:00 - 11:30 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. • •	27
28 Club Run Club Run Monday 28 October 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 Winter Route 3 - The Woodloes Winter Route 3 - The Woodloes Monday 28 October 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 • •	29 Tempo Winter route Tempo Winter route Tuesday 29 October 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 •	30 Crocodiling Crocodiling Wednesday 30 October 2019 @ 19:00 - 20:00 Bringing back an old favourite - join us at the club for a run to the circuit. Meet at the club at 7pm. •	31 Track: Kenyan Bone Breaker Track: Kenyan Bone Breaker Thursday 31 October 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 (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 •

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.

October 2019