The results are below.
Week 1:
Monday: 30-minute walk-run (5 minutes walking, 1 minute running)
Tuesday: Rest
Wednesday: 30-minute walk-run (5 minutes walking, 1 minute running)
Thursday: Rest
Friday: 30-minute walk-run (5 minutes walking, 1 minute running)
Saturday: Rest
Sunday: 45-minute steady run
Week 2:
Monday: 35-minute walk-run (4 minutes walking, 2 minutes running)
Tuesday: Rest
Wednesday: 35-minute walk-run (4 minutes walking, 2 minutes running)
Thursday: Rest
Friday: 35-minute walk-run (4 minutes walking, 2 minutes running)
Saturday: Rest
Sunday: 50-minute steady run
Week 3:
Monday: 40-minute walk-run (3 minutes walking, 3 minutes running)
Tuesday: Rest
Wednesday: 40-minute walk-run (3 minutes walking, 3 minutes running)
Thursday: Rest
Friday: 40-minute walk-run (3 minutes walking, 3 minutes running)
Saturday: Rest
Sunday: 55-minute steady run
Week 4:
Monday: 45-minute walk-run (2 minutes walking, 4 minutes running)
Tuesday: Rest
Wednesday: 45-minute walk-run (2 minutes walking, 4 minutes running)
Thursday: Rest
Friday: 45-minute walk-run (2 minutes walking, 4 minutes running)
Saturday: Rest
Sunday: 60-minute steady run
This is just a sample plan, and you should adjust it to your needs. As you progress and get more comfortable running, you should increase the running time and decrease the walking time. Also, you should add some strength and flexibility training, and make sure to include one long run of at least 10km per week. It's important to remember that consistency is key, and listening to your body is crucial. Also, make sure to consult your doctor before starting any new exercise program."
Going from a 45 minute walk-run to a 60 minute steady run in week 4 seems like a stretch to us, but we want to hear what you think. Let us know in the comments below if you think this couch to 42.2k plan is solid, or if ChatGPT needs a bit more evolution on its running intelligence.