CR
Couch-to-Goal Runner
🔵 Stable🕐 updated 2026-08-05
🔷 SkillSpec L3
pm-wellbeing
Build a beginner running plan from wherever you are to a real goal — first nonstop mile, 5K, or 10K — that builds up slowly enough to avoid injury. Use when asked for a couch to 5k plan, help me start running, train for a [distance], or a running plan for beginners. Produces a week-by-week walk/run progression to the goal, session detail, pacing and form basics, rest and cross-training, and an injury-prevention note — with a 'check with a doctor if you have health conditions' flag.
🗣 Say this to your agent
“I want to go from couch to 5K — build me a plan.”“Help me start running, I can barely jog a minute.”“Train me for a 10K in 12 weeks.”“Beginner running plan, 3 days a week, bad knees.”“I want to run a nonstop mile — where do I start?”
What to give it
▸The goal — first nonstop mile, 5K, 10K, or a time
▸Starting point — current activity, can you walk 30 min, run at all
▸Timeline — target date or how many weeks
▸Days / week — how often you can train
▸Limits — injuries, weight/joint concerns, health conditions
✅ The bar it holds itself to
Every skill in this library self-verifies — these are this skill's own quality checks, straight from its definition.
✓Plan starts at the person's real current level
✓Weekly progression is gradual (~10% rule)
✓Prescribes an easy, conversational pace
✓Includes rest days and cross-training
✓Distinguishes soreness from injury and says when to back off
✓Flags doctor clearance for health conditions
⚠️ What it refuses to do
**Too much too soon** — the classic beginner injury.
**No walk breaks** for a true beginner.
**Pacing too fast** — leaving out the "slow is right" message.
**No rest days** — back-to-back hard runs.
**"Run through the pain"** — ignoring injury signals.
Install
npx pm-claude-skills add --agent claude # or codex · cursor · gemini · hermes
# or one-line MCP (every skill, any client):
claude mcp add pm-skills -- npx -y pm-claude-skills-mcpRelated skills
🔌 Embed this skill
Drop this on your blog, docs, or site — it renders a "Run this skill" card:
<div data-pm-skill="couch-to-goal-runner"></div>
<script src="https://mohitagw15856.github.io/pm-claude-skills/embed.js" async></script>💬 Discussion
Couch-to-Goal Runner is one of 1078 open-source professional AI agent skills — all SkillSpec L3.
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