Ik sta(p) voor de zorg!

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 5x: ---------- 3 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 6x: ---------- 3 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 5x: ---------- 2 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Achter de stoet aan richting het stadion 🔴⚪️

10k Plan (Week 1/10) 1.5km warm up at a conversational pace (8.5kph), 90s walking rest 5 reps of: • 400m at 8.9kph (8.9kph), 90s walking rest 1km cool down at a conversational pace (8,3kph)

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

10k Plan (Week 1/10) 1.5km warm up at a conversational pace (no faster than 8:40/km), 90s walking rest 4 reps of: • 400m @ 7:25/km, 90s walking rest 500m cool down at a conversational pace (or slower!)

10k Plan (Week 1/10) 4km easy run at a conversational pace (no faster than 6.9kph)

Returning To Running Plan (Week 6/6) 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

Returning To Running Plan (Week 5/6) 5 mins walking warm up Repeat the following 5x: ---------- 1km running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 5/6) 1km running warm up at a conversational pace 120s walking rest Repeat the following 4x: ---------- 600m running, pushing the pace 90 secs walking rest ---------- 1km running cool down at a conversational pace

Returning To Running Plan (Week 5/6) 5 mins walking warm up Repeat the following 2x: ---------- 2.5km running at a conversational pace 3 mins walking ---------- 5 mins walking cool down

Rondje over het circuit van Zandvoort, en dat zonder DRS 😝

Returning To Running Plan (Week 4/6) 1km running warm up at a conversational pace 60s walking rest Repeat the following 4x: ---------- 800m running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 4/6) 1km running warm up at a conversational pace 120s walking rest Repeat the following 6x: ---------- 400m running, pushing the pace 90 secs walking rest ---------- 1km running cool down at a conversational pace

Returning To Running Plan (Week 4/6) 500m running warm up at a conversational pace 60s walking rest 3km running at a conversational pace 5 mins walking cool down

Returning To Running Plan (Week 3/6) 1km running warm up at a conversational pace 60s walking rest Repeat the following 5x: ---------- 500m running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 3/6) 1.5km running warm up at a conversational pace 120s walking rest Repeat the following 6x: ---------- 200m running, pushing the pace 90 secs walking rest ---------- 1.5km running cool down at a conversational pace

Returning To Running Plan (Week 3/6) 5 mins walking warm up Repeat the following 2x: ---------- 1.5km running at a conversational pace 3 mins walking ---------- 2 mins walking cool down

Returning To Running Plan (Week 2/6) 5 mins walking warm up Repeat the following 5x: ---------- 4 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

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

Returning To Running Plan (Week 2/6) 5 mins walking warm up Repeat the following 5x: ---------- 4 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 5x: ---------- 3 mins running at a conversational pace 1 min walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 6x: ---------- 3 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

Returning To Running Plan (Week 1/6) 5 mins walking warm up Repeat the following 5x: ---------- 2 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down

5 mins walking warm up Repeat the following 6x: ---------- 3 mins running 2 mins walking ---------- 5 mins walking cool down Returning To Running Plan (Week 1/6)

5 mins walking warm up Repeat the following 5x: ---------- 2 mins running at a conversational pace 2 mins walking ---------- 5 mins walking cool down Returning To Running Plan (Week 1/6)