Text & chat prompt
Couch-to-5K style running plan
Couch-to-5K style running plan: a free, copy-paste prompt for ChatGPT, Gemini and Claude. Paste the prompt and replace each [BRACKETED] field with your own details.
The prompt
Create an 8-week plan to help me run [DISTANCE]. My current fitness: [DESCRIPTION] Days per week available: [DAYS] Any injuries or limits: [LIMITS] Provide week-by-week workouts mixing walking and running, warm-up and cool-down, tips for rest days, and signs I should slow down. This is general guidance, so check with a doctor before starting if you have health concerns.
Pro tip: Run slowly enough that you could hold a conversation; most beginners start too fast.
How to use this prompt
- Open ChatGPT and start a new chat.
- Paste the prompt.
- Replace each [BRACKETED] field with your real details and paste in your own text where asked.
- Reply with follow-ups such as "make it shorter" or "make it sound more like me".
Prompt at a glance
- Category
- Text & chat
- Works with
- ChatGPT · Gemini · Claude
- Length
- 59 words
- Fields to fill in
- DISTANCE, DESCRIPTION, DAYS, LIMITS
- Last updated
Frequently asked questions
Which AI tools work with this prompt?
It is written for ChatGPT, Gemini and Claude. Paste it into your preferred tool and adjust the wording if the result is off.
What do I need to fill in?
Replace these fields before you send it: DISTANCE, DESCRIPTION, DAYS, LIMITS. Each field shows an example in the prompt.
Should I paste private information into the prompt?
Only what the task needs. Remove names, contact details and other sensitive data before pasting a resume or document into any AI tool.
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