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Start running in 30 days

A first month of running and walking every other day, ending at ten minutes without stopping, a page a day with that day's session, today's run and how your body feels.

People who have never run and want to start gently.

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, where you start and finish, before you start and what you'll do next.

  • The Plan (tracker)The Plan: 1. Walk 5 min. Then run 1 min, walk 2, five times, 2. Walk 20 minutes, easy, 3. Rest. Stretch your calves and hips, 4. Walk 5 min. Then run 1 min, walk 2, six times, 5. Walk 20 minutes, easy, 6. Walk 5 min. Then run 1 min, walk 90s, six times, 7. Rest, 8. Walk 5 min. Then run 90s, walk 2, six times, 9. Walk or cycle 25 minutes, 10. Walk 5 min. Then run 90s, walk 90s, six times, 11. Rest, 12. Walk 5 min. Then run 2 min, walk 2, five times, 13. Walk 25 minutes, easy, 14. Rest. Note how your legs feel, 15. Walk 5 min. Then run 2 min, walk 90s, five times, 16. Walk or cycle 30 minutes, 17. Walk 5 min. Then run 3 min, walk 2, four times, 18. Rest, 19. Walk 5 min. Then run 3 min, walk 90s, four times, 20. Walk 30 minutes, easy, 21. Rest, 22. Walk 5 min. Then run 4 min, walk 2, three times, 23. Walk or cycle 30 minutes, 24. Walk 5 min. Then run 5 min, walk 2, three times, 25. Rest, 26. Walk 5 min. Then run 6 min, walk 2, twice, 27. Walk 30 minutes, easy, 28. Walk 5 min. Then run 8 min, walk 2, run 5, 29. Rest. Lay out your kit for tomorrow and 30. Walk 5 min. Then run 10 minutes without stopping, 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 now 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.
  • What I'll Do Next (note box)A box headed What I'll Do Next, 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.