It's Wednesday! Don't work late, run! :-)

Hi all,

This run starts at Sarphatipark 2, Wednesday Eves, 18.15hrs / 6.15pm. It's a small group, mostly 1 to 3 people. We'll head towards and follow the Amstel, past the Philips building, towards the ring and back again, for about 50 minutes in total.

Suggested workout: 5 mins warm-up (easy jog), then 11x the following:
1.30 min steady, 1 min fast.
At about 22 mins , we do 1 min walk instead of fast.

+ Changing speeds will get you fitter AND faster.
+ The one minute walk is to recover even more.

+ The steady pace is really just that, steady. Catch your breath. This, plus the 1 min walk, ensures less injuries.

+ Every fast minute you get to train your own olympic finish :-) Run at your max (90% recommended) speed, then slowly jog back to the last one of the group, catch your breath, talk, until the next interval!

+ Regardless of the slow, steady pace and the walk, your average pace will be faster than with a long run.

- You get way more tired than running a long distance full stop!

- There's geese on the route.

Enjoy the run,

see you Wednesdays!


Join or login to comment.

  • Mathias

    Hi, its ok. I am really late and wont make it there till[masked]

    1 · November 6, 2013

    • Sheila

      Curious to see your fast shoes :-)

      November 6, 2013

    • Sheila

      Next week for sure! :-)))

      November 6, 2013

  • Mathias

    Lets take a rest day then,and prepare for the Ajax game tonight.

    1 · November 6, 2013

    • Sheila

      :-D Only got to see the last half an hour, so happy with the result though!!!!!

      November 6, 2013

  • Sheila

    Mathias, I want to run but I'm not sure I should :-/ #body Raaagh :-( Really don't like cancelling, especially when I'm not 100% sure I have to. GRRRR.

    November 6, 2013

People in this
Meetup are also in:

Create a Meetup Group and meet new people

Get started Learn more

I started the group because there wasn't any other type of group like this. I've met some great folks in the group who have become close friends and have also met some amazing business owners.

Bill, started New York City Gay Craft Beer Lovers

Sign up

Meetup members, Log in

By clicking "Sign up" or "Sign up using Facebook", you confirm that you accept our Terms of Service & Privacy Policy