Ik loop voor mentale gezondheid!

10k Plan (Week 1/10) 1.5km at a comfortable pace 1.5km at 6:45/km 1.5km at 6:30/km 500m at a comfortable pace

10k Plan (Week 1/10) 1km warm up at a conversational pace (no faster than 7:00/km), 60s walking rest 800m at 6:00/km, 120s walking rest 600m at 5:45/km, 90s walking rest 400m at 5:40/km, 90s walking rest 200m at 5:30/km, 90s walking rest 500m cool down at a conversational pace, since you've worked at a particularly high intensity today with a semi short cool down, walk for 5-10 minutes to end the workout.

10k Plan (Week 1/10) 4km easy run at a conversational pace (no faster than 7:00/km)

10k Plan (Week 1/10) 4km easy run at a conversational pace (no faster than 8.6kph)

New To Running Plan (Week 8/8) 5km race @ 4:30-6:05/km

New To Running Plan (Week 8/8) 5 mins walking warm up 2.5km running at a conversational pace 5 mins walking cool down

New To Running Plan (Week 8/8) 1km running warm up at a conversational pace 120s walking rest Repeat the following 8x: ---------- 100m running, pushing the pace 60 secs walking rest ---------- 1km running cool down at a conversational pace

New To Running Plan (Week 7/8) 500m running warm up at a conversational pace 120s walking rest Repeat the following 2x: ---------- 2km running at a conversational pace 3 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 6/8) 500m running warm up at a conversational pace 120s walking rest Repeat the following 3x: ---------- 1km running at a conversational pace 120 secs walking rest ---------- 5 mins walking cool down

New To Running Plan (Week 6/8) 1km running warm up at a conversational pace 120s walking rest Repeat the following 4x: ---------- 400m running, pushing the pace 120 secs walking rest ---------- 1km running cool down at a conversational pace

New To Running Plan (Week 6/8) 5 mins walking warm up Repeat the following 5x: ---------- 800m running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 5/8) 500m running warm up at a conversational pace 120s walking rest Repeat the following 2x: ---------- 1.5km running at a conversational pace 180 secs walking rest ---------- 5 mins walking cool down

New To Running Plan (Week 5/8) 1km running warm up at a conversational pace 120s walking rest Repeat the following 5x: ---------- 200m running, pushing the pace 90 secs walking rest ---------- 1km running cool down at a conversational pace

New To Running Plan (Week 5/8) 5 mins walking warm up Repeat the following 5x: ---------- 500m running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 4/8) 5 mins walking warm up Repeat the following 4x: ---------- 6 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 4/8) 500m running warm up at a conversational pace 120s walking rest Repeat the following 2x: ---------- 1km running at a conversational pace 3 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 4/8) 5 mins walking warm up Repeat the following 4x: ---------- 5 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

New To Running Plan (Week 3/8) 5 mins walking warm up Repeat the following 5x: ---------- 4 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

New To Running Plan (Week 3/8) 5 mins walking warm up Repeat the following 4x: ---------- 5 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 3/8) 5 mins walking warm up Repeat the following 4x: ---------- 4 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

New To Running Plan (Week 2/8) 5 mins walking warm up Repeat the following 4x: ---------- 3 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down