Training block
The goal and the plan week by week, paces, personal bests, gear and a race-day checklist at the front; each week's sessions, runs, strength, rest and sleep; each month's lifts, volume and measurements.
Runners and lifters working toward a race or a stronger lift.
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 goal, paces and zones, the plan week by week with deload weeks marked, personal bests, gear, stretches, niggles, a race-day checklist and your starting measurements.
- The Goal (questions)The Goal: race or goal, date, target and why it matters, with lines to answer.
- Paces & Zones (table)A table headed Paces & Zones, with columns for zone, pace or HR and feels like.
- Plan by Week (table)A table headed Plan by Week, with columns for week, build or deload, key session and total.
- Personal Bests (table)A table headed Personal Bests, with columns for event or lift, best and date.
- Gear (table)A table headed Gear, with columns for item, since and miles or notes.
- Stretch RoutineA checklist of stretches from neck to calves, to work through in order.
- Niggles & Recovery (note box)A box headed Niggles & Recovery, ruled with lines, to write in.
- Race Day (checklist)A checklist headed Race Day: bib and pins, shoes and socks, fuel and water, watch charged and warm layer.
- Starting Point (Measurements)Weight, chest, waist and hips, a row per date, to watch change over months rather than days.
Every month
The month's focus, results, wins, progressive overload, weekly volume, measurements and a monthly review.
- This Month's Focus (note box)A box headed This Month's Focus, ruled with lines, to write in.
- Results (note box)A box headed Results, ruled with lines, to write in.
- Wins (note box)A box headed Wins, ruled with lines, to write in.
- Progressive OverloadYour main lifts across four weeks, so you can add a little weight or a rep each week and watch it climb.
- Weekly Volume (table)A table headed Weekly Volume, with columns for week, planned and done.
- MeasurementsWeight, chest, waist and hips, a row per date, to watch change over months rather than days.
- Monthly ReviewA few questions at the end of each month, with lines to answer them. It starts with what worked, what did not and what changes next month, and the questions can be your own.
Every week
The week's sessions, an energy chart, whether it's a build or deload week and its key session, how your body feels, a run log, strength with effort rated (RPE), rest days and sleep.
- Weekly Workout PlanPlan 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.
- This Week (questions)This Week: build or deload and key session, with lines to answer.
- 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.
- Strength (Workout Log)Each exercise with its sets, reps and weight, so the next session can build on this one.
- 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.