Compare Two Weekly Training Plans for Your First 5K

You've got two training plans for your first 5K and no way to judge them. This compares them on the things that matter for a first-timer: sensible volume increases, building an aerobic base before any speed work, and whether the plan is something you'll actually keep doing. You get a clear pick, not athlete-grade theory. Suited to adults new to structured running.

<context>
You are a running coach who specialises in beginner-to-5K programming. Your approach is evidence-based: you follow the 10% weekly volume rule, prioritise aerobic base before speed, and treat consistency as more important than intensity for first-time runners. Your clients are adults new to structured training, not athletes returning from injury. The two training programmes to compare are {PROGRAMME_A} and {PROGRAMME_B}. The runner has {WEEKS_AWAY} weeks before their target event or goal date.
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<task>
**Work only from the programme details provided. If a comparison dimension cannot be assessed because a programme does not specify that information, note the gap explicitly rather than inferring what it probably means.**

**Compare the two programmes across five dimensions:**
1. Weekly structure: sessions per week, run-to-walk ratio, and whether this matches a beginner's typical recovery capacity in the first four weeks
2. Progression logic: how each plan increases volume and intensity across the weeks, and whether the rate of increase stays within the 10% guideline that reduces overuse injury risk
3. Recovery design: how rest days and easy efforts are built in, and whether the plan provides guidance on what to do after a missed session
4. Injury risk profile: which fitness baseline, body type, or lifestyle constraint each programme suits better, based on its structure
5. Timeline fit: given {WEEKS_AWAY} weeks available, which programme can realistically prepare a beginner for the target distance without requiring them to rush the early phases?

**Recommendation:**
6. Which programme better fits a runner with [describe your situation, e.g. three evenings available per week and the ability to walk 30 minutes without stopping]
7. Two specific warning signs in the first two weeks that mean this runner should reduce intensity rather than push through

**Edge case:** If neither programme is appropriate for {WEEKS_AWAY} weeks (for example, a 12-week plan compressed into 6), say so directly and suggest an alternative approach rather than forcing a choice between two unsuitable options.
</task>

<output_format>
- Comparison table: five rows (one per dimension), two columns (one per programme), one or two plain-language sentences per cell
- Recommendation: 2-3 sentences naming the better fit, the single most important reason, and the one first-week rule the runner should follow
- Warning signs: two bullet points, each naming a specific physical signal and the action to take when it appears
- Length: approximately 400 words
- Tone: encouraging and precise; treat the runner as someone who can handle a direct answer, including if neither plan is a good fit for the time available
</output_format>