{"product_id":"first-5k-8-week-beginner-run-plan-pdf","title":"First 5K: 8-Week Beginner Run Plan (PDF)","description":"\u003cp\u003eFrom walking to running 30 minutes without stopping. Eight weeks of short run-walk sessions, built for total beginners and anyone getting back into running.\u003c\/p\u003e\u003ch3\u003eWhat’s inside\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003e3 run-walk sessions a week for 8 weeks (24 runs in total)\u003c\/li\u003e\n\u003cli\u003eA week-by-week plan, from 1-minute runs to a full 30 minutes\u003c\/li\u003e\n\u003cli\u003eHow to run easy: the talk test, simple form tips and warm-up\u003c\/li\u003e\n\u003cli\u003eOptional 15-minute strength routine for runners\u003c\/li\u003e\n\u003cli\u003eCool-down stretches and fixes for common niggles like shin pain and side stitches\u003c\/li\u003e\n\u003cli\u003eRace-day tips for your first 5K, plus an 8-week run log\u003c\/li\u003e\n\u003c\/ul\u003e\u003ch3\u003eDetails\u003c\/h3\u003e\u003cul\u003e\n\u003cli\u003eEquipment: running shoes and a timer. Works outdoors or on a treadmill\u003c\/li\u003e\n\u003cli\u003eAbout 25–40 minutes per session, including warm-up and cool-down\u003c\/li\u003e\n\u003cli\u003eFormat: 10-page PDF\u003c\/li\u003e\n\u003cli\u003eLanguage: English only (the PDF isn't translated, even if you're viewing the store in another language)\u003c\/li\u003e\n\u003c\/ul\u003e\u003cp\u003e\u003cem\u003eDigital product. Instant download after purchase. All sales are final. General fitness information, not medical advice. Check with your doctor before starting, especially if you have a heart, lung or joint condition or are pregnant or postpartum. For personal use only.\u003c\/em\u003e\u003c\/p\u003e","brand":"Nova Reed Fitness","offers":[{"title":"Default Title","offer_id":51507184533673,"sku":"NRF-PDF-FIRST5K","price":19.0,"currency_code":"CAD","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0795\/2184\/1321\/files\/first-5k-run-plan-cover.png?v=1793882282","url":"https:\/\/novareedfitness.ca\/products\/first-5k-8-week-beginner-run-plan-pdf","provider":"NR Fitness","version":"1.0","type":"link"}