Create intermediate Works with: Any AI

Couch-to-5K Style Plan Adapter

Table output Has example

Adapt a run-walk plan to your schedule.

The Open buttons send the prompt text as currently shown below to that site only when you click. Fill in the placeholders first.

Adapt a run-walk programme to my situation. Current fitness: [CURRENT_FITNESS]. Days I can run: [DAYS]. Target event or date if any: [TARGET]. Terrain and weather: [TERRAIN_WEATHER].

Create a nine-week plan with intervals of running and walking, increasing gradually, in a table showing Week | Session structure | Total time | Effort guidance in terms of talk-test. Include a repeat-week rule if a session felt too hard, tips on shoes and surfaces, and how to handle the day after. Add a short section on common beginner mistakes with fixes. Remind me to stop and seek medical advice for chest pain, faintness, or persistent joint pain, and to consult a doctor before starting if I have health conditions.

Include a table of three fallback options for weeks disrupted by travel, illness or weather, and a note on how to choose between repeating a week and moving on. Add a pre-run and post-run checklist of five items each, and finish with a plan for what to do the week after the final session so the habit continues.

None of this replaces therapy or medical care. Should I describe a crisis, pause the exercise and direct me to emergency services or a hotline for my country before anything else.

Fill in before use

Optional: type your details and the prompt above updates. Nothing is saved or sent.

Replace each bracketed placeholder with your own details, then paste into Any AI or another assistant.

Level: can walk 30 minutes. Days: Mon, Wed, Sat.
Week 1: 8 x (1 min run, 1.5 min walk) = 20 minutes.
Week 3: 5 x (3 min run, 90 sec walk).
Week 6: 2 x 8 min run with 5 min walk.
Week 9: 25-minute continuous easy run.
Talk-test: you can say a sentence while running.
Repeat-week rule: if a session felt too hard, repeat that week.
Common mistakes: running too fast, ignoring shoes, skipping rest days.
Stop and seek medical advice for chest pain, faintness or lasting joint pain; check with a doctor first if you have health conditions.

• fitness