BTL Run Club: September 2021
This Month in Run Club:
Progress is defined as “forward or onward motion toward a destination,” or to “move forward or onward in space or time.” Sounds fairly straightforward. Sounds pretty linear. You choose a destination, you move forward, you get to said destination, right? Ugggh. I only wish it were that simple!! Progress has so many ups and downs, twists and turns. It can become quickly and easily discouraging when you meet a barrier, a “wrong way” sign, or a long hill that needs to be surmounted in order to continue your journey and progress toward your goal. During these moments, remembering your “why” becomes more important than ever. Is your goal clear and well defined? Can you imagine how you will feel when you complete your goal? Get specific with your goal and truly imagine everything about completing it.
Goals come in all shapes and sizes. If you’re working towards a biggie (i.e. a big promotion or new job, a long-distance road race, building a functioning spacecraft) it may be helpful to break it down into smaller goals. Although the definition of progress suggests “forward” motion, I’d suggest thinking about the word “onward” instead. Those pesky barriers can truly get in the way of linear progress. You may not always be going forward, but onward you trudge! Whether or not you are training for something specific in your running or running for pleasure or stress reduction, create a running goal. If it’s a specific race, your goal is basically set for you, but get specific about why you’ve chosen it. If you’re running without a specific race in mind, think about creating a goal- getting three runs in during the week, running for a specific duration of time, or perhaps running with a smile on your face for at least a few minutes are all great goals! Identify your goal and start that onward motion!
Your Approach this Month: Progressing your running and yoga routine
The word “progressive” is defined as “happening or developing gradually or in stages; proceeding step by step.” Progressive running is a particular form of speed work that can be extremely beneficial in shaving a few seconds off of your pace, increasing your endurance, and providing you with a feeling of great success. In a progressive run, you’ll start at a pace slightly slower than your usual, and then gradually pick up your pace bit by bit throughout the run. This could be something that you do with the beginning of every new song, after every 2 blocks, or after passing every 5 houses. You choose the progression points (it can also be completely random), but the main point is that each time you increase your pace, you do so gradually so that you can continue to sustain that pace until you go even faster! You’ll finish at a pace that is faster than your norm, and this is a great thing. It’s hard, but it’s sustainable. Remember last month’s notion of “comfortably uncomfortable?” That’s what progressive runs are all about! Trust me when I say, progressive running will make you faster over time. Try to do one progressive run each week this month, and take some notes about how each one feels along the way!
“Whatever the mind can conceive and believe, it can achieve” – Napoleon Hill
This Month’s Schedule
Beginners
Week 1
Wed: progressive walk/jog for 20-30 minutes: start at your regular walk or jog pace, and progressively add on small increments of speed every 5 minutes, every new song, or every few blocks!
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 2
Mon: 20-30 minute brisk walk
Tue: rest
Wed: progressive walk/jog for 20-30 minutes
Thurs: rest
Fri: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 2 minutes, jog 11 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: progressive walk/jog for 20-30 minutes
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 4
Mon: 20-30 minute brisk walk
Tue: rest
Wed: progressive walk/jog for 20-30 minutes
Thurs: rest
Fri: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 2 minutes, jog 11 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: progressive walk/jog for 20-30 minutes
Thurs: rest
Intermediate
Week 1
Wed: speed work: progressive run for 20-30 minutes (get incrementally faster by picking up your pace every 5 minutes, every new song, or every few blocks. Keep building speed until the end of your run!)
Thurs: rest
Fri: 3 mile run
Sat: 20 minute yoga for runners
Sun: 3-5 mile run
Week 2
Mon: 2-4 mile run
Tues: rest or cross train
Wed: progressive run for 20-30 minutes
Thurs: rest
Fri: 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: progressive run for 20-30 minutes
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: progressive run for 20-30 minutes
Thurs: rest
Fri: 3 mile run
Sat: rest
Su: 3-5 mile run
Week 5
Mon: 2-4 mile slow-paced run
Tues: rest
Wed: progressive run for 20-30 minutes
Thurs: rest
Fri: walk 3 minutes, jog 7 minutes, x 3, 5-10 minute cool-down walk
Sat: rest
Sun: walk 2 minutes, jog 11 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: progressive walk/jog for 20-30 minutes
Thurs: rest
Watch this Month’s Video
Inspiration to Hit the Pavement
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