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ZIP bundle · PDFs in Dutch and English
Your First 5K
Go from your first run to your first 5K in nine weeks. This beginner-friendly plan alternates running and walking, three times a week, and builds up gradually. Includes advice on shoes, technique, breathing, warm-up, injury prevention, food, motivation and race day, plus a training log.
What's inside (21 pages, US Letter):
• 9-week walk-run plan, 3 sessions a week
• Shoes, technique, breathing and injury prevention
• Motivation, food and race-day tips
• Worksheets: training log, goals and rewards, race-day checklist
• Clickable table of contents
PDF e-book, read on any phone, tablet or computer, or print the worksheets. Digital download only; no physical item is shipped.
Licence: for personal use only. Do not share, resell or redistribute.
One ZIP containing the Dutch e-book (A4) and the English e-book (US Letter).
Digital PDF packageDutch + EnglishA4US Letter
What do you receive?
A digital ZIP bundle. No physical product or shipping. See the preview and description above for contents.
Pages per product description: 21
Extract the ZIP and open the PDF with a suitable PDF reader. Print using the paper size specified for the edition. The PDF is digitally fillable only when stated in its description.
€ 7.00
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- Files
- ZIP bundle · PDFs in Dutch and English
- Licence
- For personal use only. Do not share, resell or redistribute.
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