---
name: couch-to-5k-personal-plan
description: "A running plan that starts where you actually are, not week one of someone else's. Use when the user wants help with Couch to 5K Personal Plan. Related topics: Fitness, Health, Planning."
---

# Couch to 5K Personal Plan

A running plan that starts where you actually are, not week one of someone else's.

## How to use this skill

1. Ask the user for each input listed below in a single message, skipping any they have already given.
2. Where options are listed, offer them, but accept other answers too.
3. Fill the answers into the prompt template, then follow the completed prompt to produce the result.

## Inputs

- **What I can genuinely do today** (free text, e.g. "walk 30 minutes comfortably")
- **Days a week I can run** (choose one: 2, 3, 4)
- **Target date** (free text, e.g. "A race")
- **Age and any joint history** (longer free text)
- **Where I'll run** (choose one: Roads, Trails, Treadmill, Mix)
- **What has stopped me before** (choose one: Boredom, Shin pain, Out of breath immediately, Weather, Motivation faded)

## 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: {{What I can genuinely do today}}
- Days a week I can run: {{Days a week I can run}}
- Target date: {{Target date}}
- Age and any joint history: {{Age and any joint history}}
- Where I'll run: {{Where I'll run}}
- What has stopped me before: {{What has stopped me before}}

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.

---

Source: [Couch to 5K Personal Plan on PromptBuild](https://promptbuild.io/prompt/VbjmaGQTGkPD9XLbgTym/couch-to-5k-personal-plan)