$7 $14 · Digital Guide (PDF) · Instant download
Go from the couch to running 5K in 9 weeks. Three short sessions a week mix walking and running, gradually building until you can run 30 minutes non-stop. Includes warm-ups, stretches and a race day guide.
For non-runners who want to finish their first 5K. It uses a gentle run-walk method that builds fitness gradually over about nine weeks.
You get an instantly downloadable PDF that opens on any phone, tablet or computer with a free PDF reader. Read it on screen, print the worksheets you need on US Letter paper, or keep it on your tablet for quick reference. Links inside the guide take you straight to each section.
Yes. It is designed for people who are not currently running.
Comfortable running shoes are the main need.
No. This guide is for general education. Talk to your doctor before changing your diet, exercise or supplements, especially if you have a health condition, take medication or are pregnant.
Right after payment you receive a download link at the email you entered at checkout. Save the files to your device and use them as often as you like.
No. This is a digital product, so nothing physical is mailed.
No. This product is for education and personal organization. For medical, tax, legal or financial decisions, please talk to a qualified professional.