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Challenge · 2 min Challenge

Couch to 5K Challenge

Runs done, of runs the plan asked for — three runs a week for nine weeks — rest days are rest, a skipped run is a miss; the plan is in the file.

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Free files
In your download: 8 files (+ the companion file with Pro)
  • Excel workbook · Light · USD
  • START HERE guide (PDF)
  • Excel workbook · Dark Mode
  • Excel workbook · UK · GBP
  • Excel workbook · EUR
  • Excel workbook · AUD
  • Excel workbook · CAD
  • Excel workbook · INR
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Works inExcelGoogle Sheets
✓Excel 2016+ / Microsoft 365 · Google Sheets (upload to Drive)
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Part of the Complete Collection — 119 workbooks, every edition, future releases, $99.
The ritual page

What the file tells you

Nine weeks from the couch to five kilometres with the plan in the file, week by week. One line per run — minutes, distance, how it felt — against what the week asked for, plus the longest run, best pace against your goal, and a contract with a witness who might run with you.

01 · verdictThis week — runs done vs the plan, what this week's runs are
02 · verdictThe running — longest run, total km, best pace vs your 5K goal
03 · verdictFinish — days to the 5K, the stake, the witness
Sheets in the workbook
✓Today · runs vs the plan, this week, the running, three verdicts, the contract
✓Log · tick the run days with minutes, km, how it felt
✓Weeks · runs per week
✓Settings · start date, runs per week, 5K goal, the nine-week plan, the contract
How it works
1Sign the contract — start date, goal time, commitment, stake, witness — the plan is already there
2Log each run — ✓ with minutes and km; – if you skipped; rest days blank
3Open Today — runs vs plan, this week's session, three verdicts — two minutes
Who it is for

Beginner runners starting the classic nine-week plan who want the log and the plan in one place.

Dark edition included
Couch to 5K Challenge — dark edition
Do I need Excel?

Excel 2016+ or Microsoft 365. Or upload the .xlsx to Google Drive — it opens in Sheets with formulas and charts intact.

Can I pay with BLIK?

Yes — BLIK, Przelewy24, any card, Apple Pay and Google Pay. Prices in PLN, EUR or USD; the currency switch is at the top.

Invoice for my company?

Tick “I’m purchasing as a business” at checkout and enter your NIP / VAT ID. The invoice arrives with the download e-mail.

What if it isn’t for me?

14-day refund, no questions. One e-mail to [email protected].

Pairs well with

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