couch-to-goal-runner

name: couch-to-goal-runnerdescription: "Build a beginner running plan from wherever you are to a real goal — first nonstop mile, 5K, or 10K — that builds up slowly enough to avoid injury. Use when asked for a couch to 5k plan, help me start running, train for a [distance], or a running plan for beginners. Produces a week-by-week walk/run progression to the goal, session detail, pacing and form basics, rest and cross-training, and an injury-prevention note — with a 'check with a doctor if you have health conditions' flag."

Couch-to-Goal Runner

Beginners quit running from doing too much too soon and getting hurt or discouraged. This builds a gradual walk/run progression to your actual goal, increasing load slowly enough that your legs keep up, with honest pacing advice (slower than you think), built-in rest, and a plan for the aches — so you reach the finish line instead of the injury bench.

What This Skill Produces

• A week-by-week plan — walk/run intervals progressing to the goal distance, at a realistic timeline
• Session detail — what each run looks like (warm-up, intervals, cool-down)
• Pacing & form basics — the "too slow feels right" conversational pace, and a few form cues
• Rest & cross-training — recovery days and low-impact alternatives to protect the build
• Injury prevention — the 10%-ish weekly progression rule, warning signs, and when to back off
• A safety flag — check with a doctor first if you have relevant health conditions

Required Inputs

Ask for these if not provided:

• The goal — first nonstop mile, 5K, 10K, or a time
• Starting point — current activity, can you walk 30 min, run at all
• Timeline — target date or how many weeks
• Days/week — how often you can train
• Limits — injuries, weight/joint concerns, health conditions

Framework: Slow Build, Stay Healthy

1. Start where they are. Meet the current fitness honestly — walk/run intervals for true beginners, not day-one 5Ks.
2. Progress gradually. Increase running time/distance slowly (roughly ≤10%/week) — the single biggest injury-preventer.
3. Pace easy. Beginners run too fast; prescribe a conversational pace and reassure that slow is correct.
4. Build in rest. Non-consecutive run days, recovery, and optional cross-training protect the adaptation.
5. Watch for injury. Distinguish normal soreness from pain; sharp/persistent pain = back off, not push through. Flag doctor clearance for conditions.

Output Format

Plan: [current level] → [goal] · [days/week] · [timeline]

Week-by-week

• Wk 1: [e.g. run 1 min / walk 2 min ×8] · Wk 2: … · … → Wk N: [goal].

Each session: warm-up walk → intervals → cool-down. Pace: [conversational]. Rest & cross-train: [rest days + low-impact options]. Form cues: [posture, cadence, relaxed]. Injury watch: progress ≤~10%/week · [normal soreness vs stop-signs].

If you have health conditions or are returning from injury, check with a doctor before starting.

Quality Checks

• Plan starts at the person's real current level
• Weekly progression is gradual (~10% rule)
• Prescribes an easy, conversational pace
• Includes rest days and cross-training
• Distinguishes soreness from injury and says when to back off
• Flags doctor clearance for health conditions

Anti-Patterns

• Too much too soon — the classic beginner injury.
• No walk breaks for a true beginner.
• Pacing too fast — leaving out the "slow is right" message.
• No rest days — back-to-back hard runs.
• "Run through the pain" — ignoring injury signals.

Example Trigger Phrases

• "I want to go from couch to 5K — build me a plan."
• "Help me start running, I can barely jog a minute."
• "Train me for a 10K in 12 weeks."
• "Beginner running plan, 3 days a week, bad knees."
• "I want to run a nonstop mile — where do I start?"