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%\usepackage{opensans}          % Can't make this work so far. Shame. Would be lovely.
\usepackage[normalem]{ulem}     % For underlining links
% Most of the following are not required for the majority
% of cheat sheets but are needed for some symbol support.
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% Document Info
\author{Dave Child (DaveChild)}
\pdfinfo{
  /Title (couch-to-5k-running-plan.pdf)
  /Creator (Cheatography)
  /Author (Dave Child (DaveChild))
  /Subject (Couch to 5K Running Plan Cheat Sheet)
}

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\fancyhead[L]{
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{C}
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    \vspace{-7pt}
    {\parbox{\dimexpr\textwidth-2\fboxsep\relax}{\noindent
        \hspace*{-6pt}\includegraphics[width=5.8cm]{/web/www.cheatography.com/public/images/cheatography_logo.pdf}}
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\columnbreak
\begin{tabulary}{11cm}{L}
    \vspace{-2pt}\large{\bf{\textcolor{DarkBackground}{\textrm{Couch to 5K Running Plan Cheat Sheet}}}} \\
    \normalsize{by \textcolor{DarkBackground}{Dave Child (DaveChild)} via \textcolor{DarkBackground}{\uline{cheatography.com/1/cs/231/}}}
\end{tabulary}
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\fancyfoot[L]{ \footnotesize
\noindent
\begin{multicols}{3}
\begin{tabulary}{5.8cm}{LL}
  \SetRowColor{FootBackground}
  \mymulticolumn{2}{p{5.377cm}}{\bf\textcolor{white}{Cheatographer}}  \\
  \vspace{-2pt}Dave Child (DaveChild) \\
  \uline{cheatography.com/davechild} \\
        \uline{\seqsplit{aloneonahill}.com}
  \end{tabulary}
\vfill
\columnbreak
\begin{tabulary}{5.8cm}{L}
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Cheat Sheet}}  \\
   \vspace{-2pt}Published 12th February, 2012.\\
   Updated 26th February, 2020.\\
   Page {\thepage} of \pageref{LastPage}.
\end{tabulary}
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  \mymulticolumn{1}{p{5.377cm}}{\bf\textcolor{white}{Sponsor}}  \\
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  \vspace{-5pt}
  %\includegraphics[width=48px,height=48px]{dave.jpeg}
  Measure your website readability!\\
  www.readability-score.com
\end{tabulary}
\end{multicols}}




\begin{document}
\raggedright
\raggedcolumns

% Set font size to small. Switch to any value
% from this page to resize cheat sheet text:
% www.emerson.emory.edu/services/latex/latex_169.html
\footnotesize % Small font.

\begin{multicols*}{3}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5K}}  \tn
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Based on the Couch to 5K running plan from: \newline % Row Count 1 (+ 1)
\seqsplit{http://www.coolrunning.com/engine/2/2\_3/181.shtml}% Row Count 2 (+ 1)
} \tn 
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{X}
\SetRowColor{DarkBackground}
\mymulticolumn{1}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5K Tips}}  \tn
% Row 0
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{Before every session, have a five minute warm up (a brisk walk or jog is fine).} \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Give yourself a chance to rest between runs.} \tn 
% Row Count 3 (+ 1)
% Row 2
\SetRowColor{LightBackground}
\mymulticolumn{1}{x{5.377cm}}{Give yourself a chance to rest between runs.} \tn 
% Row Count 4 (+ 1)
% Row 3
\SetRowColor{white}
\mymulticolumn{1}{x{5.377cm}}{Repeat weeks if needed - it's not a race!} \tn 
% Row Count 5 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}-}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 1}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 8 × 60 second run, 90 second walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 8 × 60 second run, 90 second walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 8 × 60 second run, 90 second walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 2}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 6 × 90 second run, 120 second walk \tn 
% Row Count 2 (+ 2)
% Row 1
\SetRowColor{white}
Run 2 & 6 × 90 second run, 120 second walk \tn 
% Row Count 4 (+ 2)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 6 × 90 second run, 120 second walk \tn 
% Row Count 6 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{0.9954 cm} x{3.9816 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 3}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) \tn 
% Row Count 4 (+ 4)
% Row 1
\SetRowColor{white}
Run~2 & 2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) \tn 
% Row Count 8 (+ 4)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 2 × 90 second run (or 200 yards), 90 second walk (or 200 yards), 3 minute run (or 400 yards), 3 minute walk (or 400 yards) \tn 
% Row Count 12 (+ 4)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{0.9954 cm} x{3.9816 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 4}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile), 2.5 minute walk (or $\frac{1}{4}$ mile), 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile) \tn 
% Row Count 7 (+ 7)
% Row 1
\SetRowColor{white}
Run~2 & 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile), 2.5 minute walk (or $\frac{1}{4}$ mile), 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile) \tn 
% Row Count 14 (+ 7)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile), 2.5 minute walk (or $\frac{1}{4}$ mile), 3 minute run (or $\frac{1}{4}$ mile), 90 second walk (or $\frac{1}{8}$ mile), 5 minute run (or $\frac{1}{2}$ mile) \tn 
% Row Count 21 (+ 7)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{0.9954 cm} x{3.9816 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 5}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 5 minute run (or $\frac{1}{2}$ mile), 3 minute walk (or $\frac{1}{4}$ mile), 5 minute run (or $\frac{1}{2}$ mile), 3 minute walk (or $\frac{1}{4}$ mile), 5 minute run (or $\frac{1}{2}$ mile) \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
Run~2 & 8 minute run (or $\frac{3}{4}$ mile), 5 minute walk (or $\frac{1}{2}$ mile), 8 minute run (or $\frac{3}{4}$ mile) \tn 
% Row Count 8 (+ 3)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 20 minute run (or 2 miles) \tn 
% Row Count 10 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{0.9954 cm} x{3.9816 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 6}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 5 minute run (or $\frac{1}{2}$ mile), 3 minute walk (or $\frac{1}{4}$ mile), 8 minute run (or $\frac{3}{4}$ mile), 3 minute walk (or $\frac{1}{4}$ mile), 5 minute run (or $\frac{1}{2}$ mile) \tn 
% Row Count 5 (+ 5)
% Row 1
\SetRowColor{white}
Run~2 & 10 minute run (or 1 mile), 3 minute walk (or $\frac{1}{4}$ mile), 10 minute run (or 1 mile) \tn 
% Row Count 8 (+ 3)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 22 minute run (or 2$\frac{1}{4}$ miles) \tn 
% Row Count 10 (+ 2)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
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\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.29402 cm} x{3.68298 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 7}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 25 minute run (or 2$\frac{1}{2}$ miles) \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run~2 & 25 minute run (or 2$\frac{1}{2}$ miles) \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 25 minute run (or 2$\frac{1}{2}$ miles) \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.74655 cm} x{4.23045 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 8}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 28 minute run (or 2$\frac{3}{4}$ miles) \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 28 minute run (or 2$\frac{3}{4}$ miles) \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 28 minute run (or 2$\frac{3}{4}$ miles) \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{x{1.39356 cm} x{3.58344 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Couch to 5k: Week 9}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run~1 & 30 minute run (or 3 miles) \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run~2 & 30 minute run (or 3 miles) \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run~3 & 30 minute run (or 3 miles) \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 1}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 4 × 10 minute run, 1 minute walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 4 × 10 minute run, 1 minute walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 4 × 10 minute run, 1 minute walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 2}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 3 × 15 minute run, 1 minute walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 3 × 15 minute run, 1 minute walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 3 × 15 minute run, 1 minute walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 3}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 3 × 17 minute run, 1 minute walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 3 × 17 minute run, 1 minute walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 3 × 17 minute run, 1 minute walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 4}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 3 × 18 minute run, 1 minute walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 3 × 18 minute run, 1 minute walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 3 × 18 minute run, 1 minute walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.64701 cm} x{4.32999 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 5}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 2 × 22 minute run, 1 minute walk \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 2 × 25 minute run, 1 minute walk \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 2 × 30 minute run, 1 minute walk \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}

\begin{tabularx}{5.377cm}{p{0.79632 cm} x{4.18068 cm} }
\SetRowColor{DarkBackground}
\mymulticolumn{2}{x{5.377cm}}{\bf\textcolor{white}{Bridge to 10k: Week 6}}  \tn
% Row 0
\SetRowColor{LightBackground}
Run 1 & 60 minute run \tn 
% Row Count 1 (+ 1)
% Row 1
\SetRowColor{white}
Run 2 & 60 minute run \tn 
% Row Count 2 (+ 1)
% Row 2
\SetRowColor{LightBackground}
Run 3 & 60 minute run (well done!) \tn 
% Row Count 3 (+ 1)
\hhline{>{\arrayrulecolor{DarkBackground}}--}
\end{tabularx}
\par\addvspace{1.3em}


% That's all folks
\end{multicols*}

\end{document}