My Exercise Journey

WARM UP RUN:  (25 / 30 MIN )
Pre run warmup – 3 MIN 
3 to 5km Run Warmup slow pace ~ 6:00 per km ~ 30 MIN 

AFTER RUN:  >> WARMING UP PRESET (16 MIN ) 
5 min Skipping rope
5 min Stretching / Mobility 
5 min Shadow Boxing > Last 30 seconds speed. 

WORKOUT: >> WORKOUT PRESET.  (30 MIN ) 
1. Push-Ups (Chest, shoulders, triceps):
Standard, wide, jumping, incline or diamond variation based on your level.
2. Squats (Quads, glutes): 
Normal Squat, Single Leg Squat, Jumping Squat
3. Plank to Shoulder Tap (Core, shoulders):
Tap opposite shoulder while maintaining a plank.
4. Lunges (Legs, glutes):
Alternating forward lunges or reverse lunges or Jumping lunges.
5. Burpees (Full body, cardio):
Full burpees or step-back burpees for a lower-impact option.
6. Leg Raises (Lower abs):
Lay on your back and lift legs until perpendicular to the floor or Ab Roller. 

// NOTE: 
This training is for my future self when I’m living in my own van with no equipment. Now I combine the above training with also the weights and simple gym setup I have at my parents house.

// BONUS: 
Tennis ball throwing against wall and catch. Making boxing movements < for training reflexes and movement punching. 

// BONUS:
1kg or 2kg shadow boxing. 

COOL-DOWN & STRETCHING: >> COOLDOWN PRESET ( 10  MIN )

TOTAL TIME: 89 MIN ~ 1.5 HOUR.

For my workout I use the Boxing Timer they also used in the gym in Thailand. I have set a few presets to set it up exactly how I want.

• For the warm up run I now make it very flexible by following the Nike Running Club Plan = Marathon (18 Weeks in total). This means that I have different workouts everyday, sometimes also rest days to train for my marathon. So on those days I’m going to skip the run and do the warming up preset.
• The Warming Up Preset = 3 rounds 5 MIN + Warning at 30 Seconds + Rest 30 Seconds. Total min: 16:03 (the 3 seconds are the prepare time before timer starts)
• Workout Preset = 24 rounds 1 MIN + Warning at 10 Seconds + Rest 15 Seconds to switch exercise + try to rest. Total min: 29:48 (also with 3 seconds prepare time before timer starts)
• Cooldown Preset = 1 round 10 MIN + Warning at 30 Seconds. Total min: 10:03 (also with 3 seconds prepare time before timer starts)

I also now use the Boxing Timer as my pomodoro timer, a great productivity hack haha! I like this boxing timer because it’s also comes with a “Workout DJ”. So when you select your Apple Music Playlist it’s going to start and stop playing while doing the timer. During my pomodoro breaks I like to do handstands, a little bit of stretching or shadow boxing. Just to move my body throughout the day because most of the time I’m sitting in front of my laptop working.

Marathon Enschede, The Netherlands: 13 April 2025

Aiming for: Time 4 Hours and 30 minutes: I don’t know if that’s fast or slow, but this is what I read on the internet! In your first marathon it’s doesn’t matter what time you have, as long as you finish the Marathon, that is my first goal for my first marathon.

1. Conservative but Achievable: This time goal provides a buffer for unexpected challenges, such as fatigue or hitting the infamous “wall” around the 30 km mark. It allows you to adapt without feeling pressured.
2. Focus on Completion: For a first marathon, finishing strong is more important than chasing an ambitious time. A goal like 4:30 keeps you relaxed and focused on pacing yourself wisely.
3. Steady Start: With a target pace of approximately 6:20 per kilometer, you can conserve energy early in the race, ensuring you have reserves for the latter stages.

What Does This Mean in Practice?

• My Kilometer Pace: Aim for a consistent pace of 6:20 – 6:25 per kilometer throughout the race.

• Halfway Checkpoint: Pass the halfway mark (21.1 km) in roughly 2 hours and 10 minutes, which aligns perfectly with your overall goal.

Alternative Strategy: Divide the Race into Phases

Breaking the marathon into manageable segments can help maintain focus and optimize performance:

• First 10 km: Start conservatively at 6:25 per kilometer to ease into the race and avoid burning out early.

• Kilometer 10-30: Maintain a steady pace of 6:20-6:25 per kilometer, prioritizing consistent effort and energy conservation.

• Kilometer 30-42: Follow how your body feels—if you have energy left, pick up the pace. Otherwise, concentrate on maintaining rhythm and finishing strong.

Final Advice by my assistant, business partner, adviser: Chat GPT! haha

The key to a successful first marathon is staying calm, enjoying the experience, and learning from it. 

Treat it as a building block for future runs rather than a definitive performance metric. 

With the right pacing and mindset, you’ll not only complete your marathon but also create a memorable and rewarding journey.

Good luck, and go crush it! 🏃‍♂️✨

PLANNING: Using the Nike Running Club Marathon Plan

Now when I’m typing this: Monday 9 december 2024. I’m 17 weeks out from my first marathon. Also within the Nike Running Club on the 17 weeks to go in the plan.

1. 17 weeks to go: 9 december 2024 – 15 december 2024
2. 16 weeks to go: 16 december 2024 – 22 december 2024
3. 15 weeks to go: 23 december 2024 – 29 december 2024
4. 14 weeks to go: 30 december 2024 – 5 januari 2025
5. 13 weeks to go: 6 januari 2025 – 12 januari 2025
6. 12 weeks to go: 13 januari 2025 – 19 januari 2025
7. 11 weeks to go: 20 januari 2025 – 26 januari 2025
8. 10 weeks to go: 27 januari 2025 – 2 februari 2025
9. 9 weeks to go: 3 februari 2025 – 9 februari 2025
10. 8 weeks to go: 10 februari 2025 – 16 februari 2025
11. 7 weeks to go: 17 februari 2025 – 23 februari 2025
12. 6 weeks to go: 24 februari 2025 – 2 maart 2025
13. 5 weeks to go: 3 maart 2025 – 9 maart 2025
14. 4 weeks to go (Peak Week): 10 maart 2025 – 16 maart 2025
15. 3 weeks to go (Start Taper): 17 maart 2025 – 23 maart 2025
16. 2 weeks to go: 24 maart 2025 – 30 maart 2025
17. 1 week to go (Final Taper): 31 maart 2025 – 6 april 2025
18. Marathon Week redo 1 week to go (Final Taper): 7 april 2025 – 13 april 2025

I’m trying to combine the running with also my Ultimate Full Body Workout Calisthenics: Doné Hieltjes plan and see the running more of the Warming Up part! In the first few weeks I think I can combine the 2 together but later down the road I will focus mainly on the running and doing Yoga after it. Especially when I see in the Plan that I need to do a 32,2 KM practice run. SHEEEESH!

Sometimes, life throws you spontaneous challenges. On Sunday, December 15, 2024, I set out for what was supposed to be a simple 10-kilometer training run. But as I started running, I felt amazing—strong, motivated, and full of energy. That’s when the wild idea hit me: why not just run a full marathon today?

The goal wasn’t about time or preparation—it was about testing my limits and finding my “wall” both physically and mentally. Was this a reckless idea? Absolutely! But after my time in Thailand, my conditioning had never been better, so I thought, Why not? With my favorite music blasting in my ears, I decided to give it a shot.

No Preparation, No Problem?

Since this was supposed to be just 10 kilometers (17 weeks out training plan), I hadn’t brought any water, gels, or fuel—nothing. So my first objective was clear: find water. Luckily, in the Netherlands, train stations often have water refill points. I set my sights on the nearest station and kept running.

By the time I reached the station and rehydrated, I still felt fantastic. I decided to push forward and make my way to the next town. That’s when I hit the half-marathon mark. But the temperature was dropping, and I was burning through calories fast. I started feeling cold and realized I desperately needed fuel to keep going.

The Aldi Lifesaver

While running, I searched for the nearest supermarket and found an Aldi about 2.8 kilometers away. Driven by hunger and the craving for sugar, I powered through until I reached it around the 22–23 kilometer mark. Aldi became my savior that day. I bought:

• 1 orange juice
• 1 smoothie
• 1 Coca-Cola
• 2 Snickers
• 2 Haribo candy bars
• 1 Twix

The total came to €10.51—a small price to pay for the fuel I needed to keep going. Outside the store, I downed a candy bar, a Snickers, the orange juice, and the Coke. Slowly, I started to feel alive again and prepared myself to finish what I’d started.

The Final Stretch

The next few kilometers were brutal. My body was freezing, and it took until around the 24–27 kilometer mark for warmth to return to my muscles. By then, my legs began to give out occasionally, but mentally, I felt strong. To keep moving, I adopted a new rhythm: 1 minute of walking, 4 minutes of running.

At kilometer 30, I decided to turn everything off—no music, no Nike Running Club updates (yes, I’d set it to announce my pace and time every minute). I wanted to face myself, to confront any mental battles. Surprisingly, there were no demons to fight. Mentally, I felt great; the only issue was that my legs weren’t cooperating with my mental energy. Does this mean I hit “the wall”? I’m still not sure.

At kilometer 39, I saw an opportunity: I could finish the marathon within 4 hours and 30 minutes—the same goal I’ve set for my first official marathon on April 13, 2025. With a new burst of energy, I pushed harder and harder, determined to beat that time.

And I did it.

I finished my first-ever spontaneous marathon in 4:27:08. BOOOOOM.

Half-marathon time: 1:56:40

You can see al the other stats below, and a proud Doné Hieltjes who finished his first ever marathon:

Watch the whole experience:

Reflecting on the Experience

This wasn’t a conventional marathon by any means, but it was my marathon. Running spontaneously, unprepared, and fueled by candy and sheer determination, I learned so much about my physical and mental resilience. Was it the smartest decision? Probably not. But the experience of pushing through the unknown made it one of the most rewarding days of my life.

There’s so much more to come—this is just the beginning. Let’s keep pushing, growing, and smashing limits. 🔥