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

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