BTL Run Club: June 2021
This Month in Run Club:
Happy June, runners! This month in run club is all about self acceptance. Self acceptance goes a long way in running. How often do we get caught up comparing ourselves to what another body is capable of or looks like? As Theodore Roosevelt said, “Comparison is the thief of joy.” This month, the focus is on improving your running by becoming comfortable with your abilities at this moment. Self acceptance allows us to find confidence in ourselves, which in turn builds success. In other words, when you feel confident in your abilities, you become more comfortable in taking on new challenges, believing that you can succeed!
Not only does the practice of self acceptance improve your running, your running can improve your self acceptance! Running releases endorphins, which are responsible for increasing feelings of happiness and joy.
This, in turn, makes it more likely that you’ll lace up your shoes and get out for another run in order to release more endorphins, which will once again lead to feelings of happiness and self acceptance! It’s a cycle! So, what are you waiting for? Go chase that joy!
At home exercise: Your Approach this Month
This month is all about finding self acceptance. As you approach your running this month, practice some self affirmations along the way. Pick an affirmation you want to repeat to yourself throughout your run. Options include “I feel healthy,” “I am happy,” “I am strong,” or anything else that speaks to you! Say it to yourself as you start, and then continue to repeat it with every song change, every 5 minute mark, or every mile mark. Repeating affirmations helps your to internalize the thought. Your perception becomes your reality!
“Let go of who you think you are supposed to be and be who you are” – Brene Brown
This Month’s Schedule
Beginners
Week 1
Tue: rest
Wed: walk 5 minutes, jog 4 minutes, x3, 5-10 minute cool down walk
Thurs: rest
Fri: walk 5 minutes, jog 5 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 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 or Yoga Flow video
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: rest
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 or Yoga Flow video
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 3 minutes, jog 6 minutes x 3, Stretch video
Intermediate
Week 1
Tue: rest
Wed: 30 minute tempo run (a pace you could maintain for a 5k)
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: 30 minute tempo run (a pace you could maintain for a 5k)
Thurs: rest
Fri: 3 mile run
Sat: Yoga Flow video
Su: 3-6 mile run
Week 3
Mon: 2-4 mile run
Tue: rest
Wed: 30 minute tempo run (a pace you could maintain for a 5k)
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: 30 minute tempo run (a pace you could maintain for a 5k)
Thurs: rest
Fri: 3 mile run
Sat: Yoga Flow video
Su: 3-6 mile run
Week 5
Mon: 2-4 mile run
Tues: rest
Wed: 30 minute tempo run (a pace you could maintain for a 5k)
Watch this Month’s Video
Inspiration to Hit the Pavement
