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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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Yoga Flow

Stretch

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