Eindhoven Speed Project by GLR

Getting faster is trainable.

Winter is the time to work on your base. Work on your running economy and speed this winter, and you will reap the benefits in spring.

Eindhoven Speed Project is an extension of Gewoon Lekker Rennen (GLR), a running coaching group in Eindhoven. Same coaches, same way of training, one goal: getting faster.

Lactate test (optional)

Before the start, we determine your thresholds with a lactate test. We base your training paces on it, so you get the most out of every session. Included with Pace and Peak.

2

Ten weeks on the track

Every Wednesday a focused speed session with the group, at your own paces. We start with running drills and work on your running economy. With Pace or Peak, you also get a plan for the rest of your week.

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Ready for your spring goal

You start your training block for your spring race faster and better prepared.

Group of runners doing drills along cones while a coach watches

Why running drills?

Speed is not just about fitness, it is also about how you run. How much energy you need for a given pace is your running economy. The more economical you run, the faster you go for the same effort.

Running economy is trainable. That is why every track session starts with running drills: short exercises that make your running pattern more efficient, step by step. What you learn here, you take with you into every session you do on your own.

Hip position

Running tall and stable, so your force goes forward instead of sinking away with every stride.

Foot strike

Landing under your body instead of far in front of you, so you brake less with every step.

Reactivity

Short ground contact. Your tendons work like a spring and return energy instead of losing it.

Rhythm

A smooth cadence that matches your pace. Relaxed and fast, without tensing up.

For the fast runner

At a high level, the gains are in the details. Running a few percent more economically saves seconds per kilometre, without having to work harder.

For the beginner

Good technique from the start makes running feel lighter and lowers your risk of injury. You build your kilometres on a healthy base.

For everyone

Technique does not wear off. By repeating the same drills every week, they become part of how you run, even when you get tired at the end of a race.

A track of our own, in the middle of the park.

We train on the athletics track in Philips de Jongh Park in Eindhoven, next to the International School. An athletics track surrounded by green: the perfect place to work on your speed.

Who is it for?

For everyone who wants to improve. The sessions are not aimed at one group: because your paces are personal, you always train at your own level. The runner who just finished a first 10K and the runner preparing for a marathon share the track, and both do exactly what suits them.

You run in a line with runners of a similar pace. You pull each other along, and the coaches keep an eye on everyone.

Coach briefing a group of runners on the athletics track

You have a spring goal

A 10K, half or full marathon in spring? Then this is the ideal preparation for your training block.

You want to take a step forward

You have been running for a while, but you are no longer getting faster. Focused training at the right pace breaks that plateau.

You want to run better

Running drills every week and direct feedback from the coaches on your running form.

Not sure if it is right for you? Send us a message and we will help you decide.

Choose your package.

Track

Track sessions only. For runners who plan the rest of their week themselves.

€200

for 10 weeks

10 group track sessions
Running drills and work on your running economy
Wednesdays from 19:00 to 20:30

No lactate test. We estimate your training paces based on your level, not on a physiological test.

Choose Track

Pace

Track sessions, a lactate test and a plan for your whole week.

€250

for 10 weeks

Lactate test before the start (worth €100)
10 group track sessions
Personalised plan in TrainingPeaks
Join the GLR group sessions

Choose Pace

Peak

Everything in Pace, with the most personal coaching.

€320

for 10 weeks

Lactate test before the start (worth €100)
Monthly phone call with your coach
10 group track sessions
Fully personal plan in TrainingPeaks
Join the GLR group sessions

Choose Peak

You pay securely via Moneybird. Pace follows the coaching of the Standard package, Peak that of the Premium package on gewoonlekkerrennen.nl.

Your coaches.

The coaches of Gewoon Lekker Rennen. Active runners themselves, with experience on the track, on the road and in the science behind training.

Kjell Segers

Former athlete, coach

Kjell has been running his whole life. As a young athlete he started at GVAC in Veldhoven and later trained at Eindhoven Atletiek, where he focused mainly on the 1500 metres. With his dedication and talent he achieved strong results at national level, including Dutch U20 champion in the 4x800 metres relay and fourth place at the Dutch U20 1500 metres championships. He has since also run the half and full marathon.

Within GLR, Kjell grew into his role as a coach early on. At 14 he started assisting at sessions, a year later he was leading the group himself, and since the age of 18 he has been actively involved in the direction and development of the organisation.

Kjell stands out for his ability to translate scientific insights into practical, easy-to-follow advice for runners of every level. Thanks to years of experience, he leads the group with confidence, explains clearly why certain types of training matter, and brings a new drill every week. He helps runners not only train better, but also improve their technique and performance step by step.

1:59800 m

4:051500 m

Specialities: group training · running technique · gear advice

Thorben

Coach

Thorben is the youngest coach on the team, but certainly not the least experienced when it comes to sport. He has been running since he was young, with a fourth place at the Dutch steeplechase championships as a highlight. At 16 he switched to cycling, which he has focused on fully ever since.

Alongside his cycling career, Thorben studies Sport & Economics. You can see this mix of practice and theory in his approach as a coach. With his eagerness to learn and eye for detail, he always brings well-thought-out, structured sessions tailored to the group.

4thDutch U18 steeplechase championships

WorldsGravel World Championships, qualified and competed

Specialities: group training · cycling

Ben Vriends

Coach

Ben is the founder of Gewoon Lekker Rennen and the driving force behind its training philosophy. He studied at the Sporthogeschool (sports university) in Eindhoven and also works as Nutritional Education Officer at Maurten, the Swedish sports nutrition brand, where he works with elite runners from around the world.

As a top runner himself, Ben knows from experience what it takes to perform. He has featured in Runner's World with technique drills and works with runners of all levels, from complete beginners to world-class athletes.

In 2021, Ben ran the Eindhoven Marathon in 2:32.

15:005000 m

1:08:57Half marathon

2:32:01Marathon

Specialities: training plans · running technique · sports nutrition · endurance sports

What runners say.

Eindhoven Speed Project is a Gewoon Lekker Rennen project. This is what runners say about GLR on Google. Reviews translated from Dutch.

5,0

★★★★★12 Google reviews

Hilde van Gastel5 months ago

★★★★★

I have been training with GLR’s plans for 4 years now (premium package) and have made big steps in both the half and the full marathon. The coaches are very knowledgeable, vary the sessions, and all workouts are in TrainingPeaks. I can wholeheartedly recommend it to everyone! Cheers, Björn

Juul Van Schayik5 months ago

★★★★★

Very happy with my choice! At Gewoon Lekker Rennen they know what they are talking about, and I have achieved much more than I ever could have with just a training plan. Good advice and proactive input on everything that goes into running well.

Marjolein de Jonge5 months ago

★★★★★

Really nice, sociable sessions with good coaching. I have always trained really well with the (personalised) plans and had great contact with the coaches to fine-tune them or think along. The different training locations are also great for varied routes!

Sonja Verstraeten5 months ago

★★★★★

The personalised training plan I followed for my marathon was a great experience! Challenging and varied sessions tailored to my schedule, which made it easy to stick with. Highly recommended!

Thijs van den BergGoogle review

★★★★★

Relaxed training with other running enthusiasts of all levels. The coaches set up a varied plan for you, whether you are a beginner or want to seriously improve your PR. And on Saturday mornings there is apple pie!

Karsten ArtsGoogle review

★★★★★

Fun running group for all levels, with sessions at different locations in the region. And as a reward after the Saturday morning session: apple pie!

Anneke Kusters4 years ago

★★★★★

GLR is a great running group for all levels. Whether you are a beginner or an experienced runner, you get the attention and support you deserve and need. Under the professional guidance of the coaches, a lot of attention goes to running technique and basic skills. So you can run even more relaxed and simply enjoy running.

Read all reviews on Google

Questions.

Is this for me?

Yes. Eindhoven Speed Project is for everyone who wants to improve. The sessions are relevant to every runner and not aimed at one particular group. Because your paces are personal, you always train at your own level, whether you just ran your first 10K or are preparing for a marathon.

What is a lactate test, and why does it matter?

In a lactate test you run 6 times 1 kilometre, each kilometre a little faster than the one before. After each kilometre, we measure the lactate in your blood with a finger prick. Your body produces lactate during exercise. At an easy pace, your body clears it as fast as it produces it; as you go faster, you reach thresholds where lactate starts to rise.

From those thresholds we derive your personal training zones, in pace, heart rate and RPE (how hard it feels). This matters because each zone trains something different. Easy sessions build your foundation; sessions around your threshold teach you to hold a faster pace for longer. Run your easy sessions too fast and you end up in the grey zone: too hard to recover from properly, too easy to really get faster. With the right zones, you give your body exactly the stimulus it needs and get the most out of every session.

Eindhoven Speed Project by Gewoon Lekker Rennen

Getting faster is trainable.

Lactate test (optional)

Ten weeks on the track

Ready for your spring goal

Why running drills?

Hip position

Foot strike

Reactivity

Rhythm

For the fast runner

For the beginner

For everyone

A track of our own, in the middle of the park.

Who is it for?

You have a spring goal

You want to take a step forward

You want to run better

Choose your package.

Track

Pace

Peak

Your coaches.

Kjell Segers

Thorben

Ben Vriends

What runners say.

Questions.