training plan for running

This is how you get started with our walking and running training plans

Your health is not only important now, during a pandemic. Taking good care of yourself and exercising healthily should always be a priority. Over the past few months, many people have started to run or walk actively. When you want to last longer or run more kilometres, you may have the tendency to push yourself to the limit every training session. Many people’s enthusiasm leads them to train at a speed that is too high or to take too little rest between training sessions, which can lead to muscle strain. Your body needs time to get used to a higher training load. A training plan helps you to build up your training correctly and to find the balance between training and rest.

We explain how our schedules are structured and answer frequently asked questions.

Running or walking training plans for various distances

In the eRoutes app you will find walking and running plans aimed at training towards a certain distance in kilometres. The schedules are created by former marathoner Gerard Nijboer. He won silver in the marathon at the 1980 Summer Olympics. With his knowledge of training, recovery and performance, you are assured of the best training and build-up of training. Whether you want to walk 5 kilometres, run 15 kilometres or train responsibly towards the marathon.

Walking and running schedules of 4, 8 or 12 weeks

Running plans in app for free

In the app, choose “Find your training plan” or click “Training” in the menu bar at the bottom. First choose between running or walking. After that, you can choose different distances depending on your own personal goals. For walking, we offer plans from 3 to 60 kilometres. For running, you can start at 3 or 5 kilometres and for the more advanced runners we have 10, 15, 21.1 kilometres, 30 kilometres and the 42.2 kilometres marathon training schedule in the app.

The running and walking schedules of eRoutes are a big support. Your workouts are planned in the app, you do not have to think about routes, because the app makes them for you based on your training. The perfect combination. Charge your mobile phone well, take (wireless) earplugs or headphones and off you go!

Training and exercise days are alternated with rest days. Pace training days are alternated with endurance training days. Based on the distance, the duration of the running or walking schedule is different. You obviously understand that a longer distance deserves more attention and that training for it therefore requires more time. A 3 or 5 kilometre target can be achieved in as little as 4 weeks!

Overview of all walking and running plans in the app

Walking plans

  • 3K ⇢ 4, 8 or 12 weeks
  • 5K 4, 8 or 12 weeks
  • 10K ⇢ 8 or 12 weeks
  • 15K ⇢ 8 or 12 weeks
  • 20K ⇢ 8 or 12 weeks
  • 30K ⇢ 8 or 12 weeks
  • 40K ⇢ 8 or 12 weeks
  • 50K ⇢ 8 or 12 weeks
  • 60K ⇢ 8 or 12 weeks

Running training plans

  • 3K ⇢ 4, 8 or 12 weeks
  • 5K⇢ 4, 8 or 12 weeks
  • 10K ⇢ 8 or 12 weeks
  • 15K⇢ 8 or 12 weeks
  • 21,1K (half marathon) ⇢ 8 or 12 weeks
  • 30K ⇢ 8 or 12 weeks
  • 42,2K (marathon) ⇢ 8 or 12 weeks

7 questions about the running and walking plans of eRoutes

1. Why does an eRoutes schedule consist of 3 training sessions per week, isn’t once or twice enough?

You do not build up your stamina by training once a week. The training stimulus wears off after 2 to 3 days. If you want to build up your condition, this is the moment to plan a new training schedule. The eRoutes plan will help you train steadily and increase your (kilo)metres. And possibly even become a little bit faster! Training twice a week is just too little for a good basic condition. We therefore recommend 3 times a week walking or running training.

2. Is it wise to skip an eRoutes running training session if I also do another endurance sport (e.g. cycling)?

It is good to bring variation into your (weekly) training programme with other endurance sports. This will prevent strain on the joints and muscles. For example, if you have been cycling for about 2 hours, consider leaving the longer running training for what it is every two weeks (eRoutes schedule in the weekends). If you have planned a running goal, it is recommended to keep running at least twice a week. The specific running load for muscles and joints is necessary to work towards your final goal. If you choose a High Intensity Training as variation training, skip the shorter interval training of the week.

Free running plan in app

3. Why is the running or walking plan designed in metres and not in minutes?

The eRoutes app indicates distances to run and therefore it is not (yet) possible to calculate in minutes, as everyone has their own speed. During training, eRoutes traces the metres covered and always gives a follow-up ‘command’ (rest or accelerate). This means that average speeds have been used as a basis for the development of the training schedules. Challenging enough for the fast runner and safe enough for the beginner.

4. Can I use the eRoutes app with my own walking or running plan?

Of course, you can follow your own schedule. However, you cannot upload it to the mobile app, but you can use eRoutes to run your routes. In order to do so, you will have to estimate your training distance well, in order to determine with which distance you will start the eRoutes app. A number of eRoutes users allow themselves to be tracked by using the ‘start without route’ function, which allows you to see your training route and data afterwards.

5. Can I switch schedules if a training plan is too easy or too hard?

When you start a walking or running training schedule, it is good to have an indication in advance of what you can already do. Then you will almost certainly arrive at a realistic training goal (distance). If you start and feel that you can do more, please realise that the schedule, however light, will become increasingly heavier in the coming weeks. If you do want to switch and you have, for example, a 12 week plan version of your 5km goal, you can consider following the 8 week version. You can also opt for a bigger challenge, for example by starting a longer distance. Again, you have the choice of 12 or 8 weeks. Note: you always start over with a new schedule, it does not adapt to your personal previous training sessions.

This also applies to a schedule that is too hard. For example, if you have chosen the 5 km in 8 weeks, you can ‘switch’ to the 5 km in 12 weeks or the 3 km in 8 or 12 weeks. If that turns out to be hard as well, then it is advisable to pick up an eRoutes walking plan. Even longer, preferably brisk walking, will increase your fitness level and create an excellent base for running.

6. Can I skip training or catch up if I am ill or have no time?

We all have experienced it. A few days of bad weather, pressure to meet a deadline at work or just a little flu. Starting with the latter: flu with fever breaks down your physical condition. The advice in this case is to repeat your running or walking plan for the first few weeks. When your strength and speed improve, choose a follow-up plan. Never go running when you have a fever. This can cause dangerous health complications!

If you are healthy and have skipped a week, there is not much to worry about. Especially if you have been training in a disciplined manner for months, your fitness will not, or barely, drop. You can start with the continuation of the last training session shown on the eRoutes app.

7. I would rather not do any intervals and prefer to run at one pace. Are there also eRoutes schemes without intervals?

Training is in fact nothing more than a new stimulus each time, which ultimately gives the body more energy and enables it to use energy more efficiently. The training stimulus is increased by varying the pace. Of course, you also improve your fitness when you train at a steady pace, but the gains are less spectacular than for people who train at a varied pace. With interval training your pace is just a little higher than with a “normal” training pace. The short pauses are desirable in order to be able to cope well with the next effort. Longer endurance training at a relaxed low speed is easier than normal speed. Please note that many athletes and top sportsmen train in a variety of ways and thus achieve great successes. With eRoutes only the walking plans are without intervals. Because there is a progressive build-up of kilometres, as a runner you can use a walking plan (without intervals).

Share this blog article:

Share on facebook
Share on twitter
Share on linkedin
Share on pinterest
Share on whatsapp
Share on email

Want to read more?

Download eRoutes app