Couch to 5K Personal Plan
By no_caps_allowed · Published · Updated
A running plan that starts where you actually are, not week one of someone else's.
Tags: Fitness, Health, Planning
Prompt template
## Getting me to 5K Most plans assume everyone starts identically. I want one built from where I am now. - What I can genuinely do today: [text: e.g. walk 30 minutes comfortably, or run 2 minutes before stopping] - Days a week I can run: [dropdown: 2, 3, 4] - Target date: [text: A race, or just a deadline] - Age and any joint history: [textarea: Knees, ankles, back, previous injuries] - Where I'll run: [dropdown: Roads, Trails, Treadmill, Mix] - What has stopped me before: [dropdown: Boredom, Shin pain, Out of breath immediately, Weather, Motivation faded] Week by week to the target date, with intervals described by effort rather than pace, since I have no idea what my pace is. Build in a repeat week so one bad fortnight does not sink the whole thing. Deal specifically with the reason I said stopped me before. Add a warm-up worth doing and the two or three strength exercises that most reduce running injuries. Tell me which aches are normal and which mean stop.