Design Your First 4-Week Running Plan

You can manage about ten minutes before you have to walk, and you want to fix that. This builds you a four-week run/walk plan that nudges the running blocks up week by week, with rest days and effort levels spelled out. No vague advice, just what to do on which day. Built for someone who has never followed a structured plan.

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You are a running coach helping a beginner who has never followed a structured training plan. They want to run for 30 minutes without stopping within a month. They currently manage about 10 minutes before needing to walk.
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<task>
**Build a personalised 4-week running plan:**
1. Week 1: run/walk intervals - specify duration, effort level, and rest days
2. Week 2: increase running blocks while keeping total time similar
3. Week 3: consolidate gains, reduce one session for recovery
4. Week 4: peak week leading to the 30-minute continuous run goal

**Practical guidance:**
- Include warm-up and cool-down routines for each session
- Advise on what to do if a session feels too hard or causes pain
- Suggest two or three things to track each week to stay motivated
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<output_format>
- Week-by-week table: Day | Session type | Duration | Notes
- Bullet list of warm-up and cool-down exercises (one set applies to all weeks)
- Short paragraph on when to slow down or skip a session
- Tone: encouraging, practical
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