Ik doe mee met de MIND Blue Monday Run 2023
Victoria Martinez
Ik doe mee met de MIND Blue Monday Run, want ik wil een psychisch gezonde samenleving voor iedereen!
Mentale gezondheid is enorm belangrijk en zeker niet vanzelfsprekend. Daarom zet ik mij in om zoveel mogelijk donaties op te halen voor MIND. Zo wil ik helpen om psychische problemen te voorkomen en de mensen die er last van hebben te ondersteunen. Steun jij mij in mijn actie voor MIND? Deel mijn actie dan met iedereen die je kent of doneer!
9km easy run at a conversational pace (no faster than 7:20/km) 10k Plan (Week 8/10)
3km warm up at a conversational pace (no faster than 7:30/km) 5km @ 6:50/km 1km cool down 10k Plan (Week 6/10)
8km easy run at a conversational pace (no faster than 7:30/km) 10k Plan (Week 6/10)
8km at a comfortable pace 10k Plan (Week 5/10)
3km warm up at a conversational pace (no faster than 7.9kph), 90s walking rest, adding 4x 10s fast bursts into your warm up to prime the legs for the 200m reps! Repeat the following 2x: ---------- 7 reps of: • 200m @ 9.4kph, 50s walking rest 90s walking rest ---------- 1.5km cool down 10k Plan (Week 5/10)
7km easy run at a conversational pace (no faster than 7.7kph) 10k Plan (Week 4/10)
2km warm up at a conversational pace (no faster than 7.7kph) Repeat the following 5x: ---------- 400m @ 7.6kph 400m @ 9.0kph ---------- 2km cool down 10k Plan (Week 4/10)
3km warm up at a conversational pace (no faster than 7.7kph), 60s walking rest 10 reps of: • 400m @ 9.4kph, 60s walking rest 2km cool down 10k Plan (Week 4/10)
4km @ 7:50/km 2km @ 7:10/km 4km @ 7:45/km 2km @ 7:10/km 2km @ 7:50/km 10k Plan (Week 3/10)
2km warm up at a conversational pace (no faster than 7:45/km), 90s walking rest Repeat the following 2x: ---------- 1km @ 6:50/km, 90s walking rest 800m @ 6:40/km, 90s walking rest 400m @ 6:15/km, 90s walking rest 200m @ 6:05/km, 120s walking rest ---------- 1km cool down 10k Plan (Week 3/10)
2km @ 7:40/km 2km @ 7:25/km 2km @ 7:10/km 2km @ 7:05/km Given you're finishing this run at pace, walk for 5-10 minutes to cool down 10k Plan (Week 3/10)
6km easy run at a conversational pace (no faster than 7:45/km) 10k Plan (Week 3/10)
2.5km warm up at a conversational pace (no faster than 7:50/km) Repeat the following 7x: ---------- 300m @ 7:00/km 300m @ 7:50/km ---------- 1.5km cool down 10k Plan (Week 2/10)
1km warm up at a conversational pace (no faster than 7:50/km), 60s walking rest 2 reps of: • 800m @ 6:50/km, 90s walking rest 6 reps of: • 400m @ 6:20/km, 60s walking rest 60s walking rest 5 reps of: • 200m @ 6:10/km, 40s walking rest 40s walking rest 1km cool down 10k Plan (Week 2/10)
6km easy run at a conversational pace (no faster than 7:50/km) (Week 2/10)
1km at a comfortable pace 3km @ 7:40/km 3km @ 7:20/km 3km @ 7:05/km (Week 1/10)
3km warm up at a conversational pace (no faster than 7:50/km) Repeat the following 3x: ---------- 500m @ 6:55/km 500m @ 8:00/km ---------- 1km cool down (Week 1/10)
1km warm up at a conversational pace (no faster than 7:50/km), 60s walking rest 2 reps of: • 1km @ 6:55/km, 90s walking rest 2 reps of: • 800m @ 6:50/km, 90s walking rest 2 reps of: • 600m @ 6:40/km, 90s walking rest 2 reps of: • 400m @ 6:20/km, 90s walking rest 1km cool down (Week 1/10)
