How to Make a Couch-to-5K Running Plan With AI Quiz

Answers and explanations appear as you take the quiz.

1. What structure does a typical Couch-to-5K plan follow?
   • Daily runs that start at 5K distance
   • Three run/walk sessions a week over roughly nine weeks, with runs getting longer
   • One long run per week for three months
   • Sprint intervals every other day for four weeks
2. Why does the guide say rest days between sessions matter?
   • Muscles, tendons and bones adapt more slowly than your heart and lungs
   • Running on consecutive days burns less fat
   • Apps cannot record back-to-back runs
   • Rest days are only needed after week five
3. After a week or more without running, what does the guide recommend?
   • Run two sessions a day until you catch up
   • Skip ahead to stay on the nine-week schedule
   • Go back a week rather than cramming missed sessions
   • Start the whole program over from week one
4. What is the 'talk test' described in the guide?
   • Reading your times aloud to an AI coach
   • Checking you can recite the plan from memory
   • Talking to a doctor before every run
   • Being able to speak in short sentences while jogging
5. Which of these does the guide list as a sign to stop and get checked?
   • Mild soreness that fades after a day
   • Pain that gets worse as you run or changes how you move
   • Feeling tired at the end of a session
   • Breathing harder during running segments
6. Who wrote the original Couch-to-5K plan in 1996?
   • Josh Clark
   • The NHS
   • A university sports lab
   • An app developer
7. How does the guide describe the '10 percent rule'?
   • A proven legal safety limit
   • Only relevant to marathon runners
   • A rough rule of thumb with limited research support
   • A rule that you must run 10 percent faster each week
8. Why does the technical section suggest building the plan on time rather than distance?
   • Distance cannot be measured outdoors
   • Time-based plans are shorter overall
   • AI tools cannot calculate distances
   • Beginners' paces vary widely