running schedules for runners of any level

Personal Coaching.

Prepare for your running challenge in the fall.

Would you like to keep running injury-free and enjoy this fantastic sport while getting yourself optimally prepared for an upcoming running challenge? Then maybe our brand new coaching package is just the thing for you!

Coaching Package

completely tailored to your needs.
  • 1 lactate test + intake interview
  • 3-month training schedule fully personalized
  • Permanent coaching (remote) with weekly updating schedule
  • 2 live workshops (including guided training)
  • Using TrainingPeaks
  • Formatting personal competition plan
Lactate test
Customized coaching starts with a good assessment of your current form. We map this out with a lactate test and a personal interview.
  1. No matter how (un)experienced you are, how fast or slow you run, a lactate test offers great value. The results tell the coach all about your current form and give an indication of what athletic performance is achievable. Though with the wise words of marathon legend Eliud Kipchoge in mind, "No human is limited."
  2. During the intake interview, your training history and goals are discussed. With all the collected info, the coach can create a training schedule to maximize your potential. This also takes into account the number of training days and times that are feasible for you.
Personal schedule
In the three months that follow, you will receive your training schedule for the next seven days at least a week in advance. You can access your schedule in TrainingPeaks, an online training program that you can access digitally and through a mobile app. Personal coaching has the advantage that your schedule is adjusted according to your needs. Do the workouts feel too heavy or too light? Do you have vacation plans this summer that make a normal training regime difficult? Let the coach know and he will adjust where necessary.
Live workshops
During the coaching period, we introduce you to general training principles so you understand the "why" behind them. The second workshop teaches you more about sports nutrition.
  1. General Training Principles: Learn more about the theory behind your training regimen. What type of workouts do you do and how does your body respond to them? For example, you will learn to interpret how your heart rate responds to certain workouts.
  2. Sports Nutrition: This workshop translates the principles of healthy sports nutrition to training and competition. For example, what do you eat before, during and after exercise?
Let us know your interest
Like our coaching, we like to keep it personal. Are you interested in applying for the coaching package? Let us know by sending a no-obligation email to and we will contact you.

What is your goal?

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Recreational 1

- I have limited running or athletic experience.
- I run for my health (obesity, de-stressing...).
- I run for fun and not to perform.
- I am injury prone.

Recreational 2

- I already have running experience and want to maintain my fitness.
- I want to participate in running events/mass runs of 5 km (time is not important).
- I run for my health (obesity, de-stressing...)
- I run for fun and not to perform.
- I am not injury prone.

Competitive 1

- I have good fitness and can run 5 km without problems.
- I want to test myself at a running event/ mass run of 5 km.

Competitive 2

- I run 5 km under 20 minutes.
- I want to get the most out of myself at a 5 km race.
- 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