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couch-to-goal-runner

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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.

skills/couch-to-goal-runner/SKILL.md

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Nov 10, 2026
License
MIT

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# 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
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