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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

Yoga Flow

Stretch

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