Exploring Amsterdam: The Best Running Sessions in Vondelpark and Along the Amstel

Moving to a new city is a unique adventure, filled with excitement and challenges. When I moved from the charming coastal town of Brighton to the vibrant streets of Amsterdam last August, I was determined to keep up my fitness while training solo for the Berlin Marathon. Amsterdam’s lush parks and beautiful routes make it a perfect haven for runners. In this post, I'll share my experiences training in Amsterdam, focusing on interval sessions in Vondelpark, easy aerobic runs in Amsterdam Bos, weekly Parkruns, and my essential long runs alongside the beautiful Amstel River.

The Importance of a Structured Training Plan

Crafting a well-structured training plan was essential as I prepared for the marathon. Having moved from Brighton where I trained with close friends and clubmates at Brighton Phoenix AC and our weekly Marathon group. I had built a strong bond with these athletes in the past few years and will be hard to replicate. Now we had a new challenge at hand. Get FIT or at least remain at my level of fitness alone in a new city. Training as a group is so much easier on so many levels. From sharing reps to motivating each other. Each run has a specific purpose in boosting both speed and endurance, which is vital for my success in Berlin. By understanding the objective of each session, I can gain the most benefits while preventing injuries.

For my training, I focused on four key types of runs:

• Interval sessions: Focus on speed and cardiovascular strength.

• Easy runs: Build mileage and support recovery.

• Long runs: Develop stamina for marathon distances.

• Threshold work: Enhance overall pace for race day.

  
  

Interval Sessions in Vondelpark

One of the highlights of my week is my interval sessions at Vondelpark. This beautiful urban park is a green oasis perfect for tackling tough workouts. A key interval session for me was 10x2minutes at my 5km pace, with 60seconds of rest in between each set.

The stunning surroundings motivate me to push through the intensity. On any given day, I find fellow runners doing similar workouts. This creates an informal yet competitive vibe, igniting my determination.

These sessions are vital since they improve cardiovascular fitness. Research shows that interval training can enhance running economy by up to 20%. By working at marathon pace, I'm training my body to sustain that intensity over longer distances, which is crucial for race day.

Easy Aerobic Runs in Amsterdam Bos

To balance my intense interval work, I make easy aerobic runs a staple of my training in Amsterdam Bos. With its vast network of trails, it's the ideal setting for these relaxed runs.

Running at an easy pace allows me to recover while still building mileage. During these moments, I absorb the beauty of the city. A recent outing revealed how running on soft trails can reduce joint impact by nearly 30%, making it beneficial for recovery. The calm environment allows me to reflect and recharge mentally, essential for maintaining focus during more strenuous sessions.

These easy runs lay the foundation of my training, helping my body adjust to longer strides while providing active recovery.

Parkrun Every Saturday Morning

Saturdays belong to Parkrun, a global initiative that encourages community involvement in timed runs. Joining the group at Amsterdam Bos was a great decision; it quickly became a favorite part of my routine.

The spirited atmosphere is infectious. Runners of all skill levels come together to support one another on the 5k course. Beyond competition, meeting fellow runners fosters a sense of community. We share training tips and local insights.

Participating in Parkrun helps me fine-tune my race pacing and practice pre-race rituals like warm-ups and cool-downs. The convivial spirit serves as a reminder that running encompasses more than just speed—it's about connection too.

Sunday Long Runs Along the Amstel River

No marathon training regimen is complete without long runs. My Sunday routine takes me along the scenic Amstel River, often running from the city to Ouderkirk. This route, stretching around 16 to 23 miles, offers stunning views and a serene backdrop for longer distances. I had the pleasure of having my partner Lucy come along for the ride as she takes in the scenes on her bicycle while I try to hold it together.

These runs are crucial for building endurance, stamina, and mental toughness. I work on managing my energy and pace, learning to run efficiently for extended periods. Engaging with the tranquility of the river and picturesque landscapes makes the challenge feel much lighter.

Long runs train the body to utilize fat as an energy source, preparing it for the fatigue that comes in the marathon's final stages.

Embrace the Journey

My experience training for the Berlin Marathon in Amsterdam has been rewarding was a success as a ran a personal best of 2.29. From the energetic interval sessions in Vondelpark to the peaceful stretches alongside the Amstel River, every run has contributed to my growth as a runner.

Learning to appreciate Amsterdam's beauty during training has made this journey more fulfilling. Each run, whether a relaxed jog or a challenging interval workout, adds depth to my experience as an athlete.

For those training in this dynamic city, embrace the diverse running routes and cherish every moment. My top tip, find a running group or training partner to share the journey. Happy running!