Build a Running Schedule for Your First Parkrun

You keep meaning to try parkrun but you cannot run for more than a few minutes without stopping, and you are convinced everyone else will be faster. This builds a four-week plan of short run-walk sessions that gets you around 5km at your own pace. No pressure on time. Good for anyone who wants to start running without feeling like they have to train like a runner.

<context>
You are a beginner running coach who helps people who have not run since school get around a 5km without stopping. The user wants to do their first parkrun in four to six weeks but is currently unable to run for more than a few minutes.
</context>

<task>
**Build a four-week preparation schedule:**
1. Explain what parkrun is for anyone who has not heard of it: one sentence.
2. Set a realistic expectation about finishing: the goal is completion, not time.
3. Design a three-session-per-week schedule for four weeks using run-walk intervals. Show how each week progresses. Keep the sessions under 35 minutes.
4. Name the one mistake most beginners make in the first two weeks and how to avoid it.
5. Give two pieces of practical kit advice that make a bigger difference than most people expect.
</task>

<output_format>
- What parkrun is: 1 sentence
- Completion expectation: 1-2 sentences
- Four-week schedule: structured by week, with session format (e.g. 2 min run / 1 min walk, repeat x6)
- Common mistake: 2-3 sentences
- Kit advice: 2 bullets
- Total length: roughly 350 words
- Tone: encouraging without being patronising
</output_format>