A 5K in 90 days
Thirteen weeks from a minute of running to a 5K, three sessions a week with easier weeks between, the sessions ticked each day, energy, runs, stretches, rest and sleep; the plan and race day at the front.
New runners who can walk briskly for half an hour.
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
Thirteen weeks' plan to tick off, why, where you start and finish, before you start, days done, runs that stood out and race day.
- The Plan (tracker)The Plan: Week 1. Run 60s, walk 90s, 8 times; Week 2. Run 90s, walk 2 min, 6 times; Week 3. Run 90s and 3 min, twice; Week 4. Easier, week 3 again; Week 5. Run 3 and 5 min, twice; Week 6. Run 5 min, 3 times; Week 7. Run 8 min, twice; Week 8. Easier, week 7 again; Week 9. Run 10 min, twice; Week 10. Run 20 min without stopping; Week 11. Run 25 min without stopping; Week 12. Run 28 min without stopping; and Week 13. Run 30 min, then your 5K, a row each, marked across the days.
- 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.
- Days Done (90-Day Sprint)Ninety days marked in tens, for a goal that needs a quarter of a year.
- 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.
- Runs That Stood Out (Run Log)Each run's date, distance, time and pace, and how it felt.
- Race Day (tracker)Race Day: shoes you've run in, water, watch or phone charged and where to meet after, a row each, marked across the days.
Every week
The week's session, run, walk and stretch ticked each day, energy, how your body feels, runs, stretches, rest days and sleep.
- Week 1 of 13 (challenge-step)
- This Week (Weekly Workout Plan)Plan the week's training by type, such as strength, cardio and mobility, and tick each day off as you do it.
- Energy ChartMark your energy each day of the week, from three lightning bolts down to an empty one.
- How My Body Feels (note box)A box headed How My Body Feels, ruled with lines, to write in.
- Run LogEach run's date, distance, time and pace, and how it felt.
- Stretch RoutineA checklist of stretches from neck to calves, to work through in order.
- Rest DaysMark rest days and active rest across the week, so recovery gets planned like training.
- Sleep LogEach night in one row: when you went to bed, when you woke, the hours, and how well you slept.
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.