Thom, Stadsloop Voorbeeldstad. 10 km in 59:47, under the hour for the first time.
Width is distance, height is paceSwipe along the route
Running training in Voorbeeldpark
From the sofa to 10 kilometres
Running training in Voorbeeldpark, for people who have never run and for those who want to get faster. In a group at your pace, with a plan you can actually stick to.
- Three groups, each at its own pace
- Your first session is free
- Outdoors, whatever the weather
Choose your group by pace
Everyone runs in a group with runners of the same pace. Your pace is the number of minutes it takes you to run one kilometre. No idea what yours is? At your first session we run a lap and read it off.
easierfaster
8:30 – 7:00 min/km
Start group
From zero to 5 km
You alternate running and walking. Ideal if you’ve never run or have been inactive for a long time.
7:00 – 6:00 min/km
Ten group
From 5 to 10 km
You can run for half an hour non-stop and want to go further. Build up steadily to your first 10 km.
6:00 – 4:45 min/km
Tempo group
Faster, or on to 21.1
You run 10 km in under an hour and want to go faster, or you’re training for a half marathon.
Ten weeks. From walking to running.
This is what the Start to run plan looks like. Fluorescent yellow is running, grey is walking. Each week it shifts a little, until in week ten you run 5 kilometres in one go.
- Week 18 × 1 min running
- Week 26 × 2 min
- Week 35 × 3 min
- Week 44 × 5 min
- Week 53 × 8 min
- Week 62 × 12 min
- Week 715 + 10 min
- Week 820 + 8 min
- Week 925 min non-stop
- Week 105 km
runningwalkingEach block is a minute or more. Twice a week.
A Tuesday evening in the park
Every session has the same four parts. All groups start together at the bandstand; in the main set each group runs at its own pace.
An easy lap round the pond, chatting allowed.
High knees, butt kicks and skipping on the lawn.
For example 5 × 4 minutes at threshold pace, per group.
An easy jog back to the bandstand and stretching together.
20:15 · done, and usually a quick chat at the bandstand
Four programmes, one park
From your very first minute to your first half marathon. And if something hurts, we look at your running style.
- 01Start to runFrom zero to 5 kilometres in ten weeks.€89 · 10 weeks
- 02Getting fasterIntervals, threshold pace and technique.€35 a month
- 03Half marathonSixteen weeks to 21.1 kilometres.€149 · 16 weeks
- 04Gait analysisYour running style on video, with a plan.€75 · 1 hour
Prices incl. VAT. You can stop your membership monthly. All groups and prices
The Stadsloop in numbers
Ten Tempo runners were on the start line this spring. Seven ran a personal best, three their first race.
First 5 km
1 min running5 km in 33:40
Started ten weeks ago with one-minute blocks.
Under the hour
10 km in 1:04:3010 km in 59:47
Half a year in the Ten group, twice a week.
Personal best
10 km in 51:1210 km in 48:58
Eight weeks of intervals on Tuesday and Thursday.
Your first session is free
Sign up, come to the bandstand on Tuesday, Thursday or Saturday and run with us once. Then you decide whether to stay. No joining fee, no obligations.
- Where
- At the bandstand in Voorbeeldpark (Voorbeeldstraat entrance)
- When
- Tue and Thu 19:00 – 20:15, Sat 09:00 – 10:30
- Cost after that
- From €22.50 a month, cancel monthly