Running Plan for Complete Beginners

Help me go from zero running to comfortably running 5K.

Current fitness: [CAN'T RUN 1 MINUTE / CAN JOG A BIT / RETURNING AFTER BREAK]
Age range: [20s / 30s / 40s / 50s / 60+]

Any issues: [KNEE PROBLEMS / OVERWEIGHT / ASTHMA / NONE]
Goal timeframe: [8 WEEKS / 12 WEEKS / NO RUSH]

Provide:
1. **Couch to 5K Plan**: Week-by-week schedule with walk/run intervals
2. **Before You Start**: Essential gear (minimal spend) and how to warm up
3. **Running Form**: Basic technique tips to prevent injury
4. **Pace Guidance**: How fast should I go? (Spoiler: slower than you think)
5. **Breathing Technique**: How to breathe while running without getting a stitch
6. **Bad Run Protocol**: What to do when a run feels terrible (don't quit)
7. **Injury Prevention**: Common beginner injuries and how to avoid them
8. **Rest & Recovery**: Why rest days matter more than you think
9. **Motivation Tricks**: How to get out the door when you don't want to
10. **After 5K**: What's next once I've reached the goal

Help me go from zero running to comfortably running 5K.

Current fitness: [CAN'T RUN 1 MINUTE / CAN JOG A BIT / RETURNING AFTER BREAK]
Age range: [20s / 30s / 40s / 50s / 60+]
Any issues: [KNEE PROBLEMS / OVERWEIGHT / ASTHMA / NONE]
Goal timeframe: [8 WEEKS / 12 WEEKS / NO RUSH]

Provide:
1. **Couch to 5K Plan**: Week-by-week schedule with walk/run intervals
2. **Before You Start**: Essential gear (minimal spend) and how to warm up
3. **Running Form**: Basic technique tips to prevent injury
4. **Pace Guidance**: How fast should I go? (Spoiler: slower than you think)
5. **Breathing Technique**: How to breathe while running without getting a stitch
6. **Bad Run Protocol**: What to do when a run feels terrible (don't quit)
7. **Injury Prevention**: Common beginner injuries and how to avoid them
8. **Rest & Recovery**: Why rest days matter more than you think
9. **Motivation Tricks**: How to get out the door when you don't want to
10. **After 5K**: What's next once I've reached the goal