Mandala chart
Mandala chart: run my first marathon
Run my first marathon
Training plan
Long runs
Speed
Strength
Food
Sleep and rest
Gear
Mindset
Training plan
16-week plan
Run 4 days a week
Log every run
Easy week every 4th
10 km race in May
Half marathon in July
Taper for 3 weeks
Race day: 20 Oct
Long runs
Every Sunday
Add 2 km a week
Slow enough to talk
Practise race-day food
Run the course once
Peak at 32 km
Carry water
Run with the club
Speed
Hills on Tuesdays
Intervals on Thursdays
Parkrun each month
Strides after easy runs
Race pace practice
Track night with friends
Warm up properly
Cool down 10 minutes
Strength
Squats twice a week
Lunges and step-ups
Plank every morning
Calf raises
Hip exercises
Pilates on Mondays
Stretch after runs
Foam roller at night
Food
Carbs before long runs
Protein after runs
Two litres of water a day
Try gels in training
Less takeaway
Breakfast 2 hours before
Nothing new on race day
Plan the week's meals
Sleep and rest
8 hours a night
Phone out of the bedroom
Rest the day after a long run
Nap on Sundays
Listen to niggles
See a physio early
Massage once a month
Easy week when tired
Gear
Get fitted for shoes
A second pair of shoes
Socks that don't rub
A running watch
Rain jacket
Head torch for winter
Anti-chafe balm
Race belt for gels
Mindset
Write why I'm doing it
Picture the finish line
Break it into 4 parts
A running buddy
Celebrate small wins
Read a runner's memoir
Mantra: one more km
Don't compare paces
Make a mandala chart
Free · no sign-up
What a mandala chart is
“Goal setting involves the development of an action plan designed in order to motivate and guide a person or group toward a goal.”
Types of mandala chart
When to use a mandala chart
Goals
Put one big goal in the middle, eight themes round it and eight actions for each.
Fitness
A training plan for a big race, from long runs to sleep, on one page.
New Year
Make one in January and tick off the small actions all year.
How to make a mandala chart
- 1Goal in the middleMandala chart: run my first marathonRun my first marathonTraining planLong runsSpeedStrengthFoodSleep and restGearMindsetTraining planLong runsSpeedStrengthFoodSleep and restGearMindset
- 2Eight themes round itMandala chart: run my first marathonRun my first marathonTraining planLong runsSpeedStrengthFoodSleep and restGearMindsetTraining plan16-week planRun 4 days a weekLog every runEasy week every 4th10 km race in MayHalf marathon in JulyTaper for 3 weeksRace day: 20 OctLong runsEvery SundayAdd 2 km a weekSlow enough to talkPractise race-day foodRun the course oncePeak at 32 kmCarry waterRun with the clubSpeedHills on TuesdaysIntervals on ThursdaysParkrun each monthStrides after easy runsRace pace practiceTrack night with friendsStrengthFoodSleep and restGearMindset
- 3Eight actions eachMandala chart: run my first marathonRun my first marathonTraining planLong runsSpeedStrengthFoodSleep and restGearMindsetTraining plan16-week planRun 4 days a weekLog every runEasy week every 4th10 km race in MayHalf marathon in JulyTaper for 3 weeksRace day: 20 OctLong runsEvery SundayAdd 2 km a weekSlow enough to talkPractise race-day foodRun the course oncePeak at 32 kmCarry waterRun with the clubSpeedHills on TuesdaysIntervals on ThursdaysParkrun each monthStrides after easy runsRace pace practiceTrack night with friendsWarm up properlyCool down 10 minutesStrengthSquats twice a weekLunges and step-upsPlank every morningCalf raisesHip exercisesPilates on MondaysStretch after runsFoam roller at nightFoodCarbs before long runsProtein after runsTwo litres of water a dayTry gels in trainingLess takeawayBreakfast 2 hours beforeNothing new on race dayPlan the week's mealsSleep and rest8 hours a nightPhone out of the bedroomRest the day after a long runNap on SundaysListen to nigglesSee a physio earlyMassage once a monthEasy week when tiredGearGet fitted for shoesA second pair of shoesSocks that don't rubA running watchRain jacketHead torch for winterAnti-chafe balmRace belt for gelsMindsetWrite why I'm doing itPicture the finish lineBreak it into 4 partsA running buddyCelebrate small winsRead a runner's memoirMantra: one more kmDon't compare paces
Helpful resources
Questions
- Do I need an account?
- No. Press the button and start. It saves in this browser; sign in only if you want it on your other devices too.
- Can I print it?
- Yes. Print it from the board's settings, or pick “Save as PDF” in the print window to keep a file.