Plan a couch-to-5k style running build you can follow

Plan a first-5k style build.

Current activity: [none / walking / some jogging]
Weeks until event or goal: [number or open]
Days per week I can train: [number]
Niggles: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A week-by-week walk/run outline.
2. Rest and easy days.
3. Shoes/surfaces tips in general terms.
4. Stop rules; GP check if chest pain, severe breathlessness or existing conditions.
5. Point me to NHS Better Health getting-active pages.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this ChatGPT chat. Do not turn on apps or connectors, and do not use memory from another chat.

Plan a first-5k style build.

Current activity: [none / walking / some jogging]
Weeks until event or goal: [number or open]
Days per week I can train: [number]
Niggles: [optional]

Ask me up to 3 short questions first if anything important is missing. Wait for my answers.

Then:
1. A week-by-week walk/run outline.
2. Rest and easy days.
3. Shoes/surfaces tips in general terms.
4. Stop rules; GP check if chest pain, severe breathlessness or existing conditions.
5. Point me to NHS Better Health getting-active pages.

Only use what I've told you, leave blanks for anything I haven't given, and don't invent diagnoses, doses, calorie targets or treatment plans. This is help with preparation, planning and wording, not medical, diet or treatment advice; check the NHS website, speak to a pharmacist, or contact NHS 111; call 999 if it feels like an emergency. UK English.

Stay in this Grok chat. Do not connect an inbox or another app.