Gentle 5K Starter Bundle
The start-line checklist and 10-week walk-run program, plus a 16-move warm-up and cool-down routine, ten interval cards and a 13-week training log.
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By Whole Life HQBundle · 2 products + 3 extrasRead onlinePrintable
Look inside
The real opening page, word for word. 3 parts in total.
Part 1: Where to start, and your 10-minute warm-up routine
This bundle holds three things: the Start-Line Checklist, the 10-week walk-run program, and the extras in this folder. The extras are a warm-up and cool-down routine, ten interval cards, and a 13-week training log. Together they take you from "I would like to try this" to a first 5K outing, at a gentle pace.
Where to start
- Start-Line Checklist (included). Do it first, in one sitting. It covers your doctor check-in, shoes, route, weather rules, and a week-one calendar.
- The 10-week program (included). Follow the three foundation weeks first, then weeks 1 to 10. Read Parts 1, 2 and 6 before you begin.
- These extras. Print the routine card and the interval cards, and keep the log by the door.
This is general wellbeing information, not medical advice. Check with your doctor before you begin, especially if you have chest pain, dizziness, a known heart condition, a recent surgery, or joint problems that already bother you.
The warm-up and cool-down routine
A warm-up raises your body temperature a little and wakes up the joints you are about to use. A cool-down lets your breathing and heart rate settle. Together they take about 10 minutes in total, and they are worth the time.
What is in each part
- Where to start, and your 10-minute warm-up routine
- Ten interval cards
- Your 13-week training log
What's inside
- Start-line checklist and 10-week program included
- 10 warm-up and 6 cool-down moves, step by step
- Ten printable interval cards, one per week
- 13-week training log with a worked example
Who it's for
For a beginner who wants everything for a first 5K in one place: checklist, plan, routine, weekly cards and a log. An expert review by a qualified running coach is planned; until then it is general information, not professional advice.
How you get it
- In your libraryCheckout opens at launch. After you buy, it appears in your library straight away.
- Any devicePhone, tablet or computer. Print it if you like paper.
- Yours to keepIt stays in your account, and you can come back any time.