Events

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	May 2018
Mon	Tue	Wed	Thu	Fri	Sat	Sun
	1 Tempo Summer route Tempo Summer route Tuesday 1 May 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/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles http://www.mapmyrun.com/routes/view/1625277499 6 miles http://www.mapmyrun.com/routes/view/1625267668 Introductory Tempo Introductory Tempo Tuesday 1 May 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/1546429543 • •	2 Sports Conditioning Sports Conditioning Wednesday 2 May 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 •	3 SS Track Session - New Threshold Session SS Track Session - New Threshold Session Thursday 3 May 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 •	4 6@6 6@6 Friday 4 May 2018 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Friday 14 Apr 2017 - 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. •	5 Parkrun + Parkrun + Saturday 5 May 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! •	6
7 Pub Run - Cape of Good Hope - Please note the earlier start time Pub Run - Cape of Good Hope - Please note the earlier start time Monday 7 May 2018 @ 18:00 - 20:00 The Cape Of Good Hope, 66 Lower Cape, Warwick CV34 5DP, UK http://www.mapmyrun.com/routes/fullscreen/2040199717/ http://www.mapmyrun.com/routes/fullscreen/2040198052/ •	8 Tempo Summer route Tempo Summer route Tuesday 8 May 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/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles http://www.mapmyrun.com/routes/view/1625277499 6 miles http://www.mapmyrun.com/routes/view/1625267668 •	9 Summer Series - Silverstone 10k Summer Series - Silverstone 10k Wednesday 9 May 2018 Silverstone Circuit, Towcester NN12 8TN, UK •	10 Flying 400's - please note the slightly later time due to maintenance at the track Flying 400's - please note the slightly later time due to maintenance at the track Thursday 10 May 2018 @ 18:45 - 20:15 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.45 or you can also get a track pass 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 •	11 6@6 6@6 Friday 11 May 2018 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Friday 14 Apr 2017 - 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. •	12 Parkrun + Parkrun + Saturday 12 May 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! •	13
14 Summer Route 3 Summer Route 3 Monday 14 May 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… 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 •	15 Tempo Summer route Tempo Summer route Tuesday 15 May 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/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles http://www.mapmyrun.com/routes/view/1625277499 6 miles http://www.mapmyrun.com/routes/view/1625267668 •	16 Handicap Series - 7pm Newbold Comyn Handicap Series - 7pm Newbold Comyn Wednesday 16 May 2018 newbold comyn •	17 Kenyan Bone Breaker Kenyan Bone Breaker Thursday 17 May 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 •	18 6@6 6@6 Friday 18 May 2018 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Friday 14 Apr 2017 - 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. •	19 Parkrun + Parkrun + Saturday 19 May 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! •	20
21 Pub Run - Malt Shovel Pub Run - Malt Shovel Monday 21 May 2018 @ 19:30 - 21:30 2 Lower End, Bubbenhall, Coventry CV8 3BW, UK Pub Run starting at the Malt Shovel •	22 Tempo Summer route Tempo Summer route Tuesday 22 May 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/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles http://www.mapmyrun.com/routes/view/1625277499 6 miles http://www.mapmyrun.com/routes/view/1625267668 •	23 Fartlek Fartlek Wednesday 23 May 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. •	24 No Session due to Ryton 5 No Session due to Ryton 5 Thursday 24 May 2018 @ 18:30 - 20:00 CV32 6AD, River Cl, Leamington Spa CV32 6AD, UK Striders track session at Edmonscate track. The track costs £4.40 or you can also get a track pass •	25 6@6 6@6 Friday 25 May 2018 @ 18:00 - 19:30 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK Friday 14 Apr 2017 - 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. •	26 Parkrun + Parkrun + Saturday 26 May 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! •	27 Hilly 100 Hilly 100 Sunday 27 May 2018 Stratford-upon-Avon CV37, UK •
28 Pub Run - Clarendon Arms - Please note the earlier start time Pub Run - Clarendon Arms - Please note the earlier start time Monday 28 May 2018 @ 18:00 - 20:00 Clarendon Arms, 44 Castle Hill, Kenilworth CV8 1NB, UK http://www.mapmyrun.com/routes/view/2075193943 •	29 Tempo Summer route Tempo Summer route Tuesday 29 May 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/1546429543 4miles http://www.mapmyrun.com/routes/view/749014053 5 miles http://www.mapmyrun.com/routes/view/1625277499 6 miles http://www.mapmyrun.com/routes/view/1625267668 •	30 AGM AGM Wednesday 30 May 2018 @ 19:00 - 22:00 Leamington Lawn Tennis & Squash Club, Guy's Cliffe Ave, Leamington Spa CV32 6LZ, UK •	31 400/800 Mix 400/800 Mix Thursday 31 May 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, •

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 2018