BTL Run Club: May 2021
This Month in Run Club:
At its core, running can be a truly independent activity. Running allows you time to yourself, time with your thoughts, time with your body. If competition is your jam, you can compete against yourself in a number of ways with running- how far or how fast you go, how many times you can smile during a run, how long you can go before breathing expletives under your breath (just me?) to name just a few. On the other hand, runners form a wonderfully accepting and positive community.
Considering yourself as a member of a running community can provide many psychological benefits. On its own, running releases endorphins (those awesome neurotransmitters responsible for feeling happy). Add a partner or community into the mix, and you’ve got yourself a recipe for success! As you probably know, running can be grueling. Finding a partner or a group who understands the highs and lows of running can help give you a boost of motivation when you need it most.
At home exercise: Your Approach this Month
Finding community during pandemic times certainly feels tricky, but it’s not impossible. You’ve made it to BTL’s Run Club, which is an excellent step! This month, take a look at what 5k or 10k races might be happening. Keep in mind that races might not be taking place in person, but there are endless virtual races to be found. Challenge yourself to reach out to at least one other runner that you know (or through the BTL Running page on Facebook!) and sign up for a virtual race to complete on the same day. Having someone to share in your hobbies, passions, and successes is a great way to boost your endorphins and can help you to love running more than you already do!
“Every accomplishment begins with the decision to try.” – Gail Devers
This Month’s Schedule
Beginners
Week 1
Sat: rest
Sun: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Week 2
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 4 minutes, jog 5 minutes x 3, 5-10 minute cool-down walk
Thurs: rest
Fri: walk 3 minutes, jog 6 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Week 3
Mon: 20-30 minute brisk walk
Tue: 20 yoga for runners or rest
Wed: walk 4 minutes, jog 5 minutes x 3, 5-10 minute cool-down walk
Thurs: rest
Fri: walk 3 minutes, jog 6 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Week 4
Mon: 20-30 minute brisk walk
Tue: rest
Wed: walk 4 minutes, jog 5 minutes x 3, 5-10 minute cool-down walk
Thurs: rest
Fri: walk 3 minutes, jog 6 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Week 5
Mon: 20-30 minute brisk walk
Tue: 20 yoga for runners or rest
Wed: walk 4 minutes, jog 5 minutes x 3, 5-10 minute cool-down walk
Thurs: rest
Fri: walk 3 minutes, jog 5 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Week 6
Mon: 20 yoga for runners or rest
Intermediate
Week 1
Sat: 20 minute yoga for runners
Sun: 3-5 mile run
Week 2
Mon: 2-4 mile run
Tues: rest or cross train
Wed: speed work: 2 minutes fast run, 5 minutes slow jog, x 4, 5-10 minute walk
Thurs: rest
Fri: 2-3 mile run
Sat: rest
Su: 3-5 mile run
Week 3
Mon: 2-4 mile slow-paced run
Tue: rest or cross train
Wed: 30 minute tempo run (a pace you could maintain for a 5k)
Thurs: rest
Fri: 2-3 mile run
Sat: 20 minute yoga for runners
Sun: 3-5 mile run
Week 4
Mon: 2-4 mile
Tues: rest or cross train
Wed: speed work: 2 minutes fast run, 5 minutes slow jog, x 4, 5-10 minute walk
Thurs: rest
Fri: 2-3 mile run
Sat: rest
Su: 3-5 mile run
Week 5
Mon: 2-4 mile slow-paced run
Tues: rest
Wed: 30 minute tempo run (a pace you could maintain for a 5k)
Thurs: rest
Fri: 2-3 mile run
Sat: rest
Su: 3-5 mile run
Week 6
Mon: 2-4 mile slow-paced run
Watch this Month’s Video
Inspiration to Hit the Pavement
