Fitness
12-Week Fitness Tracker
Twelve weeks of workouts, measurements and steps, with a beginner three-day plan built in.
£3.99Buy
Real pages from the file you'll download.
Fitness
Beginner 5K Running Plan
Nine weeks from walking to running 5K, three runs a week, every session in your phone.
£3.49
Buy now · £3.49- Emailed to you after payment (usually within a few hours)
- 4-page fillable PDF and a phone calendar file · A4
- Type into it on screen, or print at home
- One-off payment, no subscription
What's inside
- 9-week walk-run plan, three sessions a week
- Run log for all 27 runs
- Shoes and injury basics
- Race-day checklist
- Phone calendar file: all 27 sessions dated with the exact intervals
Who it's for
Complete beginners and returners. Check with your GP if unsure.
Questions
When do I get it?
By email, usually within a few hours and always within 12 hours. We check your payment with Stripe and email your files; Stripe emails your receipt. If anything goes wrong, email hello@tchworks.co.uk and we'll resend.
Can I fill it in on screen?
Yes. Open it in Adobe Acrobat Reader (free), Chrome, Edge or Mac Preview and click any line or box. On a phone, Adobe Acrobat Reader works best.
Can I print it more than once?
Yes, print as many copies as you need for your own household or business. Please don't share or resell the file.
What if something's wrong with the file?
Email us and we'll fix it or refund you.
How does the phone calendar work?
Your files come with a calendar (.ics) file you can open on iPhone, Android, Google Calendar, Outlook or Mac. The reminders repeat on their own. Remove the calendar any time.
Goes well with
Fitness
Weekly Training Plan
Three ready-made beginner weeks, twelve blank weeks and a progress log.
£4.99Buy
Fitness
Water and Wellness Tracker
Water, steps, sleep and five-a-day on one page a week. Small habits, tracked.
£2.49Buy