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
- Start where they are. Meet the current fitness honestly — walk/run intervals for true beginners, not day-one 5Ks.
- Progress gradually. Increase running time/distance slowly (roughly ≤10%/week) — the single biggest injury-preventer.
- Pace easy. Beginners run too fast; prescribe a conversational pace and reassure that slow is correct.
- Build in rest. Non-consecutive run days, recovery, and optional cross-training protect the adaptation.
- 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?"