**These are the schedules and instructions to prepare for the Amsterdam (half) Marathon.**

General

There is a separate schedule for the 42km, and one for the 21km marathon. The schedules list a total of 6 workouts per week (workouts A to F). If you whish, we can send you a recommendation which columns/workouts could apply to you, based on the questionnaire you sent us earlier. If so, please send us an email at ponrunners@runningamersfoort.nl. For example, if you are training 3 x per week, your workouts could be the ones in columns A, C and E. Of course, you are free to select the workouts of your own choice. In the schedule, you can find out which speeds apply to your level. This will also clarify the zones in which you are training. Don't become a slave to your schedule! Allow for changes to your schedule in case it is not convenient, if you are feeling unwell or are suffering from aches and pains. Feel free to send us an email if you have any questions at ponrunners@runningamersfoort.nl..

42 km

- Prerequisite: Ability to run 10 km in 65 min, and training at least 3 x per week.
- Choose a schedule that is at most half as much as you are currently doing in your training sessions.
- Everyone needs to include workouts A and D in their schedule.
- If you choose to train 3 x per week and you are inexperienced with kms/speed, then do A-D-F
- If you choose to train 3 x per week and you are experienced/fit/accustomed to interval training, then do A-D-E instead of A-D-F.
- If you choose to train 4 x per week and you are inexperienced with kms/speed, then do A-B-D-F
- If you choose to train 4 x per week and you are experienced/fit/accustomed to interval training, then do A-C-D-E instead of A-C-D-F.
- If you choose to train 5 x per week and you are inexperienced, then do A-B-C-D-F
- If you choose to train 5 x per week and you are experienced/fit/accustomed to interval training, then do A-B-C-D-E instead of A-B-C-D-F.
- If you choose to train 6 x per week, then do A-B-C-D-E-F

21 km

- Prerequisite: Ability to run 10 km in 70 min, and training at least 2 x per week.
- If you choose to train 2 x per week and you are inexperienced with kilometres/speed, then do B-D
- If you choose to train 2 x per week and you are experienced/fit/accustomed to interval training, then do A-D
- If you choose to train 3 x per week and you are inexperienced with kilometres/speed, then do B-C-D
- If you choose to train 3 x per week and you are experienced/fit/accustomed to interval training, then do A-D-E instead of A-C-D.
- If you choose to train 4 x per week and you are inexperienced, then do A-C-D-F
- If you choose to train 4 x per week and you are experienced/fit/accustomed to interval training, then do A-C-D-E instead of A-C-D-F.
- If you choose to train 5 x per week and inexperienced, then do B-C-D-E-F
- If you choose to train 5 x per week and you are experienced/fit/accustomed to interval training, then do A-C-D-E-F instead of B-C-D-E-F