Dam 2 Dam Trainingsplan

8 weeks beginner-friendly Dam2Dam Trainingsplan

The Dam to Dam is one of Amsterdam's most popular races and is again fully sold out. If you're lucky enough to have a spot, or your company secured one for you, congratulations! With exactly 2 months left till the race and holidays around the corner, I created a beginner-friendly plan for you that will get you to the start line.

It's based on 3x a week running. Most important are the tempo run and the long run during the weekend. Ideally, you want to make sure to also run the easy pace third run. I added a strength session per week. This can be anything you do already and whatever you enjoy. Love going to the gym, got your favorite Pilates or Barre class - be my guest. If you already have a strength training or core habit, just keep on doing what you're doing. The same counts for cross-training. This could be Yoga (get those stretches in!), but also any other fun class or even a walk. Time on your feet is great and helpful as you transition into becoming a long-distance runner.

At the bottom of the plan you have short instructions of pacing and how to do the tempo sessions. Your training does not have to happen on the suggested days. If you switch them around to suit your lifestyle just make sure that you have enough rest days and that the training days are spread out. Should you miss a session cause life happened, just skip it an move on. Even if you miss a whole week, just continue with the next week.

Download your free 8 week Dam2Dam plan here:

Dam2Dam 8 Week Plan - Dam2Dam.pdf

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