A 5K in 30 days
A faster climb than most plans: a page a day with that day's run, walk or rest and how it went, today's run, how your body feels and tomorrow; the whole plan, days done and a race day plan at the front.
People who already jog a little and want a 5K soon.
Order as is goes straight to the order form, where you choose the days, binding and address and see the price before you pay. Change it first opens the whole book in the editor. No account needed for either.
Front pages
The thirty days' plan to tick off, days done, why you're doing it, where you start and finish, before you start and a race day plan.
- The Plan (tracker)The Plan: 1. Walk 5 min. Then run 1 min, walk 2, six times, 2. Walk 30 minutes, easy, 3. Walk 5 min. Then run 1 min, walk 2, eight times, 4. Rest. Stretch your calves and hips, 5. Walk 5 min. Then run 2 min, walk 2, six times, 6. Walk 30 minutes, easy, 7. Rest, 8. Walk 5 min. Then run 3 min, walk 2, five times, 9. Walk or cycle 30 minutes, 10. Walk 5 min. Then run 4 min, walk 2, four times, 11. Rest, 12. Walk 5 min. Then run 5 min, walk 2, three times, 13. Walk 30 minutes, easy, 14. Rest, 15. Walk 5 min. Then run 6 min, walk 1, three times, 16. Walk or cycle 30 minutes, 17. Walk 5 min. Then run 8 min, walk 2, twice, 18. Rest, 19. Walk 5 min. Then run 10 min, walk 2, twice, 20. Walk 30 minutes, easy, 21. Rest, 22. Walk 5 min. Then run 12, walk 1, run 8, 23. Walk or cycle 30 minutes, 24. Walk 5 min. Then run 15, walk 1, run 10, 25. Rest, 26. Walk 5 min. Then run 20 min without stopping, 27. Walk 30 minutes, easy, 28. Walk 5 min. Then run 25 min without stopping, 29. Rest. Lay out your kit for tomorrow and 30. Run your 5K, as slowly as you like, a row each, marked across the days.
- Days Done (30-Day Challenge)Thirty marks to fill in one at a time, one for each time you do a habit you want to try.
- Why I'm Doing This (note box)A box headed Why I'm Doing This, ruled with lines, to write in.
- At the Start (questions)At the Start: how long I can run and how it feels, with lines to answer.
- At the End (questions)At the End: how long I can run and what changed, with lines to answer.
- Before You Start (Text block)Text you set once, printed on every page it repeats on, such as a passage or a rule to keep in view.
- Race Day Plan (note box)A box headed Race Day Plan, ruled with lines, to write in.
Every day
A page a day: the hours beside three things for today, that day's run, walk or rest and how it went, today's run, how your body feels and tomorrow.
- Daily Big 3The three tasks that would make today a good day if they got done, numbered so the first comes first.
- How My Body Feels (note box)A box headed How My Body Feels, ruled with lines, to write in.
- Tomorrow (note box)A box headed Tomorrow, ruled with lines, to write in.
- challenge-step
- Today's Run (table)A table headed Today's Run, with columns for distance, time, pace and felt.
- Notes (note box)A box headed Notes, ruled with lines, to write in.
The whole book, laid out.
Every page dated and ready to print at home or as a bound book. Move, resize or take out anything, and Memari lays out every page after.