Running plan from couch to 5K

1. Fill the blanks

2. Copy your prompt

Build a couch-to-5K plan for me. Current fitness: [DESCRIBE]. Days available: [DAYS]. Weeks until race: [WEEKS].
Give a week-by-week table with run/walk intervals, one cross-training day, and rest days. Add tips on pace, shoes and what to do if I miss a week.

Works in the free versions of ChatGPT, Claude, Gemini and Copilot. Never paste passwords or account numbers.