Free routine template
5K training plan that reminds you when each one is due
Three run-walks a week, two short strength sessions, runs booked on Sunday, a monthly time trial, shoes checked.
- 5 routines
- 3 at a set time
- Reminders when they are due
First 5K
Days and times are the pack's own. Change any of them after you add it.
- Run-walk sessionEvery Tue, Thu and Sat at 7:00Five minutes of brisk walking, then one minute running and two walking, eight times. Add 30 seconds of running each week; you should be able to talk the whole way.
- Calf raises and squatsEvery Mon and Wed at 20:00Three sets of 15 calf raises on a step and 10 slow squats to a chair. Strong calves and knees keep new runners from getting hurt.
- Book next week's runsEvery Sun at 20:00Look at the week and the forecast, put three run times in the calendar, and lay out the kit for the first one.
- Monthly time trialEvery month on the 1stRun-walk 2 km at a steady effort on the same flat route and write the time down. It should drop a little each month.
- Check your shoesTwice a year, from 1 JanLook at the soles and heels: worn through, flattened foam or new aches mean a new pair. Most running shoes last about 600 to 800 km.
About this pack
For someone who has not run in years, or ever. Run-walk intervals build to a steady 5K in about eight to ten weeks without the sore shins that end most first attempts. In Singapore, run before 8am or after 7pm and slow down on humid days.
How to use it in Palby Planner
- 1Open Routines and press Packs.
- 2Find First 5K and open it. Every routine is ticked, with its day and time.
- 3Untick any you don't want. A routine you already have is shown, and it isn't added twice.
- 4Press Add. Each one reminds you on WhatsApp or Telegram when it is due, until you tick it off.
Packs like this one
A brisk walk most days, strength twice a week, balance while you brush, protein at each meal, a weekly class.
6 routinesThree full-body sessions a week, one move learned properly, a walk on the days between, weights checked fortnightly.
6 routinesA five-minute stretch each morning, a 15-minute walk, the stairs, a short home workout three times a week.
5 routines
Questions
Yes. Copy it as a checklist or print it, with no sign-up. Adding it to Palby Planner, with the reminders, needs an account.
Link WhatsApp or Telegram and a message arrives at the routine's time, or at 10am if it has none, but only if it isn't done yet. Tap Done, snooze it, or mute that routine.
Yes. Every routine is yours once it's added: rename it, move its day or time, or delete it. Untick the ones you don't want before you add the pack.
Type it in one line, like "stretch daily at 9pm", and it becomes a routine with that day and time.
Get a nudge when each one is due.
The packs are free. The app reminds you when each one is due.