Couch-to-5K Tracker

A blank tracker for the weeks between the couch and a first 5K: the week grids hold the shape of the nine weeks, and the session logs hold what happened — every entry in your own words and numbers. This is a planning tool, not medical advice. It prints blank pages only: nothing is written for you, and every entry in it is yours.

Three week grid pages hold three weeks each: the week numbers are printed, the dates are written at the top of each week, and each session row is ticked as it happens. Four session logs take one line per session — the date, the session in your words, and the numbers as you write them.

A race day record page holds the day itself, a week by week record holds the stretch at a glance, and the at-a-glance page holds the standing facts. When the book closes, the closed book is its record.

What’s inside (14 pages):
– Cover + Start Here — how the tracker works in four steps
– My 5K at a Glance — the stretch’s standing facts in your words
– Three Week Grids — weeks 1 to 9, blank session rows with tick boxes
– Four Session Logs — one line per session, in your words
– Race Day Record — the day itself, facts and words
– Week by Week Record + Keeping It Together + Notes

Print details: US Letter (8.5 x 11 in), undated, print-ready PDF. Print at 100% / Actual Size. The session log page is made to be printed again whenever the stretch asks.