EN 
NL Which running schedule suits you?
To achieve good results in running, planning is essential. For this, it is important that you always have a realistic goal and then have something to work towards. You can create support by running according to a running schedule. This can help you push your limits, it can be a big stick and it gives structure to what you do. But how do you know which running schedule is right for you? And how can you tell when you are improving, or just 'stuck' at a certain running level? And how do you get out of a 'running rut'? In this blog, we review all these possible problems and give you the tools you can use to deal with them. Read along?
Why a running schedule?
A running schedule is important if you want to take up running responsibly. Before you start, it is good to know what your current level is so that you can set a target that matches it. If you have never run before, it is not realistic to start training for a marathon right away. Depending on the goal you set, you will need a different plan to get there. Also useful for building up after running injuries.
Scheduling running workouts and variations in your running schedule
Runners are advised to train 2-3x a week. Especially if you are just starting out, this is more than enough. This ensures that you can rest for at least 1-2 days after each workout to allow the body to recover properly. If you are somewhat trained, it is best to run more frequently. For instance, there are runners who run 3-4x a week. In fact, it is not the case that every workout has to be equally intense and taxing. You can vary training intensity by playing with the training form, such as endurance and interval training. You can also adjust the running speed which changes the load on the body. And tempo running gives a heavier load than a gentle endurance run. Often, people are only keen on performing and rest is really underestimated. Remember, progression of training is not achieved without rest and recovery!
Tip: keep in mind your body's recovery time in your diary and plan your workouts accordingly.
Be realistic
Most runners prefer to become fast runners as soon as possible. Overtraining therefore lurks here. Make sure your running schedule fits in with your 'normal life' (work, social life, etc.) and take enough rest! Don't run too fast, but build up gradually (even if you have been an avid runner for a long time). Get advice for a running schedule that suits your goals, and use it to build up your training load in a responsible way. This will ensure that the risk of injury is reduced so that you can keep running enjoyably and complaint-free.
Push your limits. Five kilometres
As a beginner runner, it is realistic if you set the goal of working towards being able to run 5 kilometres. For this, you can use a 0-5 kilometre build-up schedule as a common thread in your training sessions. It is usually feasible to achieve this goal in a period of +-12 weeks, with a running frequency of 2-3x per week. A 5-kilometre build-up schedule is usually filled with interval training. This means alternating between running and walking. In doing so, you will see the intensity increase per training session or per week so that, step by step, you will start running more than walking and also increase the distance. If you really start doing this consistently, you will notice that your fitness improves significantly in a relatively short time.
Build up to 10 kilometres
If you can run the 5 kilometres comfortably, you can choose to start building up towards 10 kilometres. So it is then time for a new training schedule. The principle is basically the same as with a 5-kilometre schedule. The frequency is usually 2-3x a week, gradually increasing the distance. When building up to 10 kilometres, you can find many different schemes. Above all, we advise you to take your time with it. As you have read in other blogs (or maybe will read in the future), our bodies need time to adapt to what we ask of them. Running too fast makes injuries lurk. So a build-up schedule to 10 kilometres may also take another 10-12 weeks.
Tip (repeat): Don't start too hard and manage your recovery time responsibly.
When feeling any running pain, it is wise to contact your physiotherapist for advice. Have you been given the 'green light' to resume running again? Then by all means do so and keep going!
Fifteen kilometres / half marathon (21.1 km)
Meanwhile, is running the 10-kilometre distance going easy for you? We are proud of you! Many people are now very satisfied with the distance they can run and would like to maintain it. Then by all means go with this! Some athletes go wild with challenge and are not satiated even at 10 kilometres. These are the runners who take on the challenge of training for, say, a 15-kilometre or and half-marathon (21.1km). As you can see by now, the key to success lies in dosage. That's why we like to let you build up to a 15-kilometre run first, before sending you to the half marathon. Here again, having a plan is essential, which is why an appropriate training schedule is always around the corner.
Depending on your goals, you can eventually work towards the ultimate within running; the marathon. 42.2 kilometres of non-stop running and sweating! Did you know that the marathon world record is at a time of 2 hours, 1 minute and 0.9 seconds (2:01:09). Seriously fast! Don't stress, we don't expect you to beat this time though. Working towards the marathon takes a lot out of you. The bigger the goal, the more time it will take and the more self-discipline will be required of you. Running frequently, building step by step and resting sufficiently is the only way. In addition, it is good to know that the more you have to perform, the more factors such as sleep, stress, nutrition and mental state are going to play a role in success. So again, you will have to pay more attention to these as you set higher goals.
