A Tuesday evening in the park. 75 minutes, all groups together.
Width is time, height is effortSwipe along the route
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Sessions and programmes
Four ways to run with Tempo. You always train in a group at your own pace, with a coach you know.
Start to run
From zero to 5 kilometres in ten weeks.
You start with one minute of running and two minutes of walking. Each week that shifts a bit, until in week ten you run 5 kilometres in one go. You train in the starter group, with a coach who runs beside you and keeps an eye on the pace. Nobody gets left behind: the fastest loop back.
- Ten weeks, twice a week
- Starter group of no more than twelve runners
- Final 5 km run with a medal
- Duration
- 10 weeks
- When
- Tue 19:00 and Sat 09:00
- Group
- Start, max. 12 runners
- Price
- €89, incl. shirt
- 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.
Getting faster
Intervals, threshold pace and technique.
You already run 5 or 10 kilometres and want to cut your time. Then you need more than easy laps: intervals at the right speed, threshold pace and running drills. We measure your pace with a test run and give you your zones, so every session is spot on.
- Test run and your own pace zones
- Intervals on Tue and Thu evenings
- Running drills in every session
- Duration
- Ongoing
- When
- Tue and Thu 19:00, Sat 09:00
- Group
- Ten or Tempo
- Price
- €35 a month
A week in the Tempo group
- Tuesday6 × 800 mat 10 km pace, 2 min jogging in between
- Thursday3 × 10 minthreshold pace, just past being able to talk
- Saturday12 km easylong run, at a pace you can chat at
Tobias, after eight weeks51:1248:58on the 10 km
Half marathon
Sixteen weeks to 21.1 kilometres.
A sixteen-week plan with a long group run every Saturday, so you never cover those kilometres alone. We build up with recovery weeks in between and taper in the last two weeks. You run the race well rested.
- 16-week plan with recovery weeks
- Long run together on Saturdays
- Advice on eating, drinking and sleep
- Duration
- 16 weeks
- When
- Tue, Thu and Sat
- Group
- Tempo
- Price
- €149, members €99
Saturday long run, in km per week
- 81
- 92
- 103
- 84
- 115
- 126
- 137
- 108
- 149
- 1510
- 1611
- 1212
- 1713
- 1814
- 1215
- 21,116
build-uprecovery weekrace
Gait analysis
Your running style on video, with a plan.
First on the treadmill, then on the track: the camera is beside and behind you. In slow motion you see your landing, your cadence and what your arms are doing. You go home with three exercises and the footage with measurements.
- Video from the side and from behind
- Report with footage and measurements
- Three exercises and shoe advice
- Duration
- 1 hour
- When
- By appointment, Mon or Wed
- Where
- Atletiekbaan Voorbeeldstad
- Price
- € 75
Marijn, after six weeks of practice
| before | after | ||
|---|---|---|---|
| Cadence | 158 | 170 | steps per minute |
| Contact time | 290 | 255 | ms per step |
| Up and down | 10,8 | 8,9 | cm per stride |
| Landing | heel | midfoot | under your hip |
Rates
No joining fee and no annual contract. A month, a card or a programme: you choose.
- Membership, twice a weekTue/Thu and Sat, all groups€35 a month
- Membership, Saturdays onlySat 09:00 – 10:30€22.50 a month
- Session card10 sessions, valid 4 months€95
- Start to run10 weeks, 20 sessions, with shirt€89
- Half marathon16-week plan and coaching€149 (members €99)
- Gait analysisVideo, report and exercises€75
- First sessionWith any groupfree
Prices incl. 21% VAT. You can stop your membership monthly, and we don’t charge a joining fee. All groups, prices and rules