Training.

running schedules and guidance for runners of any level

Personal coaching

After an intake interview, a personal training schedule is created for at least 12 weeks.

Your current level of form, personal goals and feasibility in terms of training times are taken into account.

Does a workout feel heavier than expected or your schedule is suddenly shaken up? Then we adjust the schedule accordingly.

Your coach is also available to answer questions or provide feedback.

Through the coaching software Coachbox, you can access your personal training schedule.

Interested in this hyper-personalized guidance? For 95 EUR per month you will receive your schedule weekly. Would you like to be coached for at least six months? Then you pay 90 EUR per month.

Personalized running schedule

No personal coaching, but a customized schedule based on your level of form, personal goals and possible training times.

This is all discussed during an intake interview.

Ideally, this should be drawn up based on the results of an exercise test, but it is not a must to take it beforehand.

Through the coaching software Coachbox, you can access your personal training schedule.

Interested in this targeted training approach for a minimum of 12 weeks? For 40 EUR per month you will receive your schedule weekly.

What is your goal?

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Download my customized running schedule!

*Additional information.

10K

Recreational 1

- I can run 5 km without problems.
- I want to participate in running events/mass runs of 10 km (time is not important).
- I run for my health (obesity, de-stressing...)
- I run for fun and not to perform.
- I am injury prone.

Recreational 2

Competitive 1

- I can run 10 km without problems.
- I want to test myself at a running event/mass run of 10 km.

Competitive 2

- I run 10 km under 40 minutes.
- I can train a minimum of 4 times a week

Important notice

The running schedules on this website are expertly prepared. However, the creators are not responsible for any problems or discomforts. Be sure you are in good health before starting a schedule. If in doubt, consult your doctor.

Tips & Tricks

The 10 commandments of keep on running.

A customized running schedule is just the beginning. Here are some more helpful tips!

Tip 1

Know your limits.

Before starting a new training schedule, it's best to stop and think about what your personal running abilities and goals are. What distance can you easily handle? How much time do you have to train? If you have any doubts about your physical readiness, it is best to ask a doctor for advice first.

Tip 1

Tip 2

Follow a training schedule tailored to your needs.

Performance is built on solid foundations. Choose a customized training schedule for yourself and push your limits!

Tip 2

Tip 3

Get extra energy from your diet.

The body gets the energy to run from burning carbohydrates and fats. So a healthy runner ensures that supplies of these are always kept up. You can replenish them by eating and drinking purposefully, but there are also expertly balanced sports foods and drinks to use before, during or after your running training or race.

Tip 3

Tip 4

Get advice when buying running shoes.

You avoid a lot of injuries by wearing running shoes that are adapted to your foot type, body weight and training intensity. At Runners' lab, a footscan® analysis can help you choose the right running shoes.

Tip 4

Tip 5

Stay on top of injuries.

Don't keep running too long with ailments or injuries. After all, the cause of most running injuries can be discovered from a running analysis. And when the cause is known, a solution is not far away. In addition to the standard footscan® analysis at Runners' lab, you can also have a detailed motion analysis done in the Prolab Zwijndrecht to improve your running posture and technique.

Tip 5

Tip 6

Choose the right substrate.

As much as possible, look for soft ground to walk on. Examples include forest or park roads. It is often impossible to avoid asphalt these days. Especially for those who live in the city. Therefore, it is hugely important that running shoes have adequate shock absorption.

Tip 6

Tip 7

Dress like a runner.

Functional clothing is more important than you might think. The synthetic fabrics of such clothing protect the body from rain, wind or low temperatures and provide good ventilation.

Tip 7

Tip 8

Follow the rhythm of your heart.

To measure is to know. That principle also applies to those who run. Your heart rate tells you how hard you are training and how your condition is. To train efficiently with a heart rate monitor, you should first undergo an exercise test.

Tip 8

Tip 9

Make your running training more exciting.

There are several running gadgets that make running a lot more enjoyable. For those who do not like running the same lap over and over again, but still want to know running distance and speed, for example, a foot-pod or runners' GPS is an indispensable tool.

Tip 9

Tip 10

Dare to push your ambitions.

Find recreational and competitive running events near you. Set yourself a personal goal or challenge a running partner to a duel.

Tip 10

FAQ

Will I also get a training schedule when I book an exercise test?

No. After the exercise test you go home with the results processed in a report. These give more clarity about the zones in which you can train and where, for example, your (an)aerobic threshold lies. You can present these to your coach or try to apply them yourself to the free training schedules of Keep on Running.

What is the difference between the exercise test during the test day on the track or an individual test in the lab?

The result of the test is the same. In the test days, several people are tested at the same time in outdoor testing environment, in the individual lab test, the performance is on the treadmill and the coach is only with you during this test.

How long does a personal training schedule run?

For 40 EUR per month you get a personal training schedule for at least three months. You let this run as long as you want. A schedule shorter than twelve weeks is not possible.

Do I have to have already taken a lab test with you before I can start a schedule?

No, these matters are separate. To obtain optimal training results, we do recommend a test in consultation with the coach.

What is the difference between a personal training schedule and personal coaching?

If you choose for a personal training schedule, you will receive a weekly schedule with trainings that are adapted to your current training status and goals. In this module - with the exception of the intake interview - no personal contact with your coach is included. You work through all the workouts on your own. With the personal coaching you have the possibility to continuously consult with your coach so that the plan can be adjusted when necessary.

Can I also have a training schedule prepared with results from an exercise test taken elsewhere.

Yes, this is not a problem.

Do you still have questions? If so, don't hesitate to get in touch.

Coaching.

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