What to do before this course starts?
Don’t you feel in shape yet? Would you like to improve your physical condition and decrease the risk getting injured before the training course starts? Then start with the following minimum training plan yourself:

6.4 km: run once per week, start with 10' (minutes) it's not a problem to walk a few times during this 10'. When you are recovered in two days, you can add 2' the next week.
16.1 km: run once per week, start with 20'. When you are recovered in 2 days, you can add 5' the next week.

Run on Thursday/saturdays with Running Holland
Besides the Citco running sessions (Wednesdays), Citco runners are welcome to join our particular running groups on Thursdays. These groups will help to improve your technique, running power and endurance. Each session starts with a warming-up and ends with a cooling-down. A professional trainer will support and give you personal advice. The 6,4 km group starts at 18.15 in the Amsterdamse Bos at the bezoekerscentrum. The 16,1 is on saturdays at 9.30, in the Olympic Stadium or in the Amsterdamse Bos.

Running Sundays with Running Holland
Besides Sunday 24th of August and Sunday 14th September Citco runners are welcome to join the Sunday running group of Running Holland. This is a particular long distance group. On beautiful places outside Amsterdam we do long distance runs of 75' or more. The surrounding is awesome and the runners are of many different levels. A trainer hands out maps with the route and runs with you. More information: here

Citco running sessions starts Wednesday 6th of August

Wednesday 6th Augusts 19.30 Amsterdamse Bos bezoekerscentrum
Duration run 20-40 minutes, power training afterwards

Wednesday 13th August 19.30 Amsterdamse Bos bezoekerscentrum
Training with individual video recordings. Professional commentary about your personal running technique by a professional trainer will be provided.

click here for more information

Wednesday 20th August 19.30 Amsterdamse Bos bezoekerscentrum
Duration run 30-50 minutes, power training afterwards

Sunday 24th August 11.15 Zandvoort beachtraining
After running session beach soccer tournament, we meet at 11.15 at the trainstation in Zadvoort.

Wednesday 27th August 19.30 Olympic stadium
individual test with heart rate monitor, you will get some advice in which heart rate you should run to improve your personal endurance and in which heart rate you should run to become faster on 16,1 km.

Sunday 7th September
10 or 15 km race Amsterdam Noord, start 10.00 with Citco warming-up. Afterwards cooling down and drinks.

Wednesday 10th September 19.30 Amsterdamse Bos bezoekerscentrum
Though hill training

Sunday 14th September 11.00 Dunes of Holland
Location Duin en Kruidberg, Santpoort Noord. Do you want to get a lift? Please email This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , we leave at 10.15 from the Surinameplein, or we can pick you up from train station Santpoort Noord at 10.55, we start at 11.00 o'clock at the parking of Duin en Kruiberg, nature reserve.

Wednesday 17th September bezoekerscentrum
Mental training, advices and tricks how to run a perfect race. Pick-nick afterwards

Sunday 21st September
Dam tot Damloop, 16,1 km and 6,4 km


Some more advices to run more comfortable

• doubting about your ability: check your health and do a sport test: This e-mail address is being protected from spam bots, you need JavaScript enabled to view it This e-mail address is being protected from spam bots, you need JavaScript enabled to view it This e-mail address is being protected from spam bots, you need JavaScript enabled to view it www.jessicagal.nl or at fysiomed.org
• don’t eat a (full) diner before a running session. You could eat something small like a sandwich or some fruit.
• drink enough during the day, or some extra when it's warm outside. You can bring a small bottle to drink during the training.
• bring a towel and a dry T-shirt and something to eat and drink for after the training
• wear good running shoes. At Runnersworld Vijzelgracht 7 in Amsterdam, Citco runners get 10% discount during the running course
• prevent injuries, click for more information. click here
• lockers (1 euro deposit) are available 100 meters away from the bezoekerscentrum, lockers

Contact persons Citco: Erik Seine and Larry Donsu

Trainer and questions: Dave Baars This e-mail address is being protected from spam bots, you need JavaScript enabled to view it This e-mail address is being protected from spam bots, you need JavaScript enabled to view it , you also can call 020-463 436 1

Required running level
not everybody can run this race without good preparation. We think that when you can run now 35 minutes smoothly without having problems, the 16,1 km race won't be a problem. When you are a beginner without running experience we suggest to train for the 6,4 kilometers 'Damloop' on the same day. We won't be honest if we say that it's possible for everybody to run 16,1 km's without having running experience, the chance of getting physical problems is too high. We rather say it's impossible. In the beginning of August the trainer will give an advice where to train for the 16,1 of the 6,4 km's race.

In each training session we offer different running programs to do.

Participation is at your own risk, if you are having doubts about your physical health, ask your general doctor or you could run and join these sessions or do a sport test.