Table 1 Description of sporting programs

Athletics

Start to Run

Six-week training program for inactive adults and adult novice runners. The program is aimed at learning the basic skills of running and gradually increasing (aerobic) fitness of participants. At the end of the program, participants should be able to run 3 km continuously and they are offered the possibility to test their running abilities in a 3 km test run. The program is offered two times a year (in March and September) by athletics clubs.

▪ Three times a week of running: one time under guidance of a professional coach, two times individually. Training sessions last for 1,5 h (guided sessions) and 45 min (individual sessions).

▪ A guided session consists of 30 min of theory, followed by 1 h of practice.

▪ Emails with training instructions and theory are sent to the participants on a weekly basis.

VPA (i.e. jogging/running) and MPA (i.e. walking) are alternated.

During the training period, the frequency of the VPA bouts gradually decrease, but their duration and intensity (from jogging to running) increase.

For example:

Week 1, guided training: 8 × 1 min jogging, with 3 min walking rest breaks.

Week 5, guided training: 3 × 10 min jogging/running, with 5 min walking rest breaks.

Sportive cycling

Start2Bike

Six-week training program for inactive adults and adult novice cyclers (road cycling, mountain biking). The program is aimed at learning the basic skills of road cycling or mountain biking and gradually increasing (aerobic) fitness of participants. At the end of the program, participants can participate in a cycling event. The program is offered two times a year (in March and September) by (sportive) cycling clubs.

▪ Three times a week of cycling: one time under guidance of a professional coach, two times individually. Training sessions last for 2 h.

▪ A guided session consists of theory and practice. Theory items are discussed during practice.

▪ Emails with training instructions and theory are sent to the participants on a weekly basis.

VPA (i.e. road cycling or mountain biking at a high speed) and MPA (i.e. road cycling or mountain biking at a low speed; practicing cycling skills) are alternated.

During the training period, the duration and intensity of the VPA bouts are gradually increased.

For example:

Week 1, guided training mountain biking: learning to break and how to use your gears; cycling 10 km at a comfortable speed.

Week 5, guided training mountain biking: learning to climb and descend; cycling 25 km at a higher speed.

Walking

Through 4 Days Marches

Six-month training program for (inactive) adults willing to participate in the Four Days Marches of Nijmegen (four consecutive days of walking with 30 km, 40 km and 50 km walking distances). During the training period, participants can take part in two walking events to test their walking abilities. Participants can take part in the program individually or at a walking club. The program is offered one time a year.

▪ Two to five times a week of walking for 1–5 h depending on walking distance at the event and period of training program.

▪ Theory items are discussed during guided sessions and test events.

▪ Training instructions and theory are displayed on a website, which is available to all participants at any time.

MPA (i.e. walking).

During the training period, the frequency, duration and intensity of the MPA bouts are gradually increased.

For example, training for 40 km walking distance:

Week 1: 1 h of walking two times a week at a low walking speed.

Week 7: 1,5 h of walking three times a week at a higher walking speed.