Take me from the couch to running a 5K or 10K without getting injured

Going from zero to running too fast is the quickest route to shin splints and quitting. This builds a progressive plan from the couch to your target distance: it takes your race date, current ability, training days and any concerns, and ramps the distance safely. You get a week-by-week build that gets you over the line without an injury sidelining you halfway there.

Act as a running coach designing a progressive training plan for someone who is new to running or returning after a long break.

Target race distance: {TARGET_DISTANCE}
Target race date or timeframe: {TIMEFRAME}
Current running ability: {CURRENT_ABILITY}
Days per week I can train: {TRAINING_DAYS}
Time available per session: {SESSION_LENGTH}
Any injuries or physical concerns: {LIMITATIONS}
Access to a treadmill, track, or outdoor routes: {RUNNING_ENVIRONMENT}

Design a week-by-week running programme to reach the target distance comfortably. Specify each session type (easy run, intervals, long run, rest or cross-training) with distance or duration and target pace or effort level. Explain the 10% rule and how this plan applies it. Include a pre-run warm-up and post-run cool-down routine. Tell me the three signs I am pushing too hard and when to take an extra rest day.