A beginner-friendly AI coaching system designed to help new runners start safely and build endurance step by step. This prompt analyzes fitness level, goals, and availability to create a fully personalized running plan using walking, walk-run intervals, or easy running progression when needed.
Includes:
Personalized beginner assessment questions
Adaptive walk / run progression system
Structured weekly training tables
Warm-ups and cool-downs included
Recovery-focused progression
Simple effort-based pacing guidance
Optional heart-rate integration
Perfect for first-time runners, returning athletes, or anyone looking to build a consistent running habit safely.