Off the Couch: A Beginner Walk-to-Run Plan

Start with walking, then build toward your first 5K over nine weeks. This beginner plan uses three short sessions a week and a pace you can actually keep. Inside are a week-by-week schedule, an honest gear list, the talk test, running form and safety tips, food and water basics, and worksheets to track your progress. Use it outdoors, on a treadmill, or with a walking pad. A5 PDF, 20 pages. General education for healthy adults, not medical advice; check with a doctor if you have health concerns.