BTL Run Club: July 2021
This Month in Run Club:
This month in run club we are celebrating independence. Running itself can feel inherently independent. There’s nothing quite like this sport in the way in which we are really out there for ourselves. Running requires mental grit and stamina, strength and endurance. Sometimes, getting ourselves out of the door is the most challenging step we will take. To do an independent activity means we must hold ourselves accountable.
When I think of the word independent or independence, I think of strength and willpower. The strength and willpower it takes to take any leap of faith toward creating your own path, whether that be in running, launching a new business or side project, or taking on a new responsibility.
Friends, being independent is not easy. Running is not easy. But guess what? You showed up. You’re here. Every road to independence must start somewhere, and yours is a path you’re already on, whether you realized it or not!
At home exercise: Your Approach this Month
Strong, independent people rely on support networks to help them along the way. This month, take a good look around you. Who are the people in your life that motivate you to set and achieve new goals? Who are the people around you who help you evaluate your progress? Who are the people in your life that can help you break things down into manageable chunks when you feel overwhelmed? Write your list down. Seriously! These are your people. You are strong and independent, participating in the strong and independent activity of running, but you are not alone.
“As we run, we become” – Amby Burfoot
This Month’s Schedule
Beginners
Week 1
Thurs: rest
Fri: walk 5 minutes, jog 5 minutes, x 3, 5-10 minute cool-down walk
Sat: Yoga Flow video
Sun: walk 5 minutes, jog 10 minutes, x 2-3, 5-10 minute cool-down walk
Week 2
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 5 minutes, jog 5 minutes x 3, Stretch video
Thurs: rest
Fri: walk 3 minutes, jog 6 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 5 minutes, jog 10 minutes, x 2-3, 5-10 minute cool-down walk
Week 3
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 4 minutes, jog 7 minutes x 3, Stretch video
Thurs: rest
Fri: walk 5 minutes, jog 5 minutes, x 3, 5-10 minute cool-down walk
Sat: Yoga Flow video
Sun: walk 3 minutes, jog 10 minutes, x 3, 5-10 minute cool-down walk
Week 4
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 4 minutes, jog 6 minutes x 3, Stretch video
Thurs: rest
Fri: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 3 minutes, jog 10 minutes, x 3, 5-10 minute cool-down walk
Week 5
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 5 minutes, jog 5 minutes x 3, Stretch video
Thurs: rest
Fri: walk 3 minutes, jog 7 minutes, x3, 5-10 minute cool-down walk
Sat: Yoga Flow video
Sun: walk 3 minutes, jog 10 minutes, x3, 5-10 minute cool-down walk
Intermediate
Week 1
Thurs: rest
Fri: 3 mile run
Sat: Yoga Flow video
Sun: 3-5 mile run
Week 2
Mon: 2-4 mile run
Tues: rest
Wed: speed work: 2 minutes fast run, 5 minutes slow jog, x 4, 5-10 minute walk
Thurs: rest
Fri: 3 mile run
Sat: rest
Su: 3-6 mile run
Week 3
Mon: 2-4 mile run
Tue: rest
Wed: 1 minute of high knees, 3 mile run
Thurs: rest
Fri: 2-3 mile run
Sat: Yoga Flow video
Sun: 3-5 mile run
Week 4
Mon: 2-4 mile run
Tues: rest
Wed: speed work: 2 minutes fast run, 5 minutes slow jog, x 4, 5-10 minute walk
Thurs: rest
Fri: 3 mile run
Sat: rest
Su: 3-6 mile run
Week 5
Mon: 2-4 mile run
Tues: rest
Wed: 1 minute of high knees, 3 mile run
Thurs: rest
Fri: 3 mile run
Sat: Yoga Flow video
Su: 3-6 mile run
Watch this Month’s Video
Inspiration to Hit the Pavement
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