10 printable resources in Sports & Fitness › Fitness & Running. Preview each PDF, then download it and print at home or in class.
Showing 10 resources
A 6-week plan for experienced runners chasing a new 5K personal best, with goal-pace intervals, tempo runs, a time trial and a pace table from 18 to 28 minutes.
1,458 downloads
An 8-week half-marathon plan for runners already doing 25–35 km a week, with intervals, tempo and goal-pace runs, a 10K tune-up race and a taper.
1,320 downloads
A 12-week printable plan for a first half marathon. Four runs a week build the long run to 18 km, with a 10K practice race to set your goal pace.
1,140 downloads
An 8-week printable plan for runners who can already run 5K and want to go to 10K, with easy runs, strides, tempo runs and a pace table.
2,149 downloads
A 9-week run-walk plan that takes complete beginners to running 5K without stopping, in three short sessions a week. Print it and tick off each session.
1,974 downloads
A 4-week sharpen-and-taper plan for experienced marathoners who already have the base, with goal-pace sessions, a pace table and a race-week countdown.
1,740 downloads
A 12-week printable marathon plan for runners already doing 25–40 km a week, with speed, tempo and goal-pace sessions, a long run up to 32 km and a 3-week taper.
1,476 downloads
A 26-week printable plan that takes beginners from run-walking to a full marathon. Includes an effort guide, pace table, daily tick-box tracker, and advice for race day and recovery.
2,730 downloads
A 14-page printable plan and logbook for the Peloton Bike or any indoor bike. It takes you day by day from 15-minute beginner rides to a 50-minute endurance ride, with three FTP tests, two recovery weeks, and daily logs for output, cadence, heart rate, effort, water and sleep.
2,466 downloads
A 10-page printable plan and logbook for a full marathon (42.2 km). It includes step-by-step instructions, a pace chart, a 10-week schedule, weekly run logs, and race-day and recovery checklists.
2,160 downloads