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Beginner 5K Plan Builder
A gentle, injury-aware plan to go from couch to a 5K.
Universal
Claude
ChatGPT
Gemini
Grok
💡 The original prompt — works in any model. Start here, then tune per model.
Fill in the blanks — your answers carry across every model
Fitness Level
Days
Target Date
Injury Notes
Act as a friendly running coach for a beginner. Build me a realistic plan to complete a 5K. My current activity level: {FITNESS_LEVEL} Days per week I can train: {DAYS} Target race or date: {TARGET_DATE} Any injury history: {INJURY_NOTES} Give me a week-by-week run/walk progression that builds gradually and prioritizes not getting hurt. Include rest days, how each run should feel (not pace numbers), and signs I'm pushing too hard. Remind me to clear new exercise with a doctor if I have health concerns.
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