Generate a 12-Week Training Schedule for a New Distance Runner

You have been walking regularly and now you want to run a real distance by a set date. This builds a 12-week progressive schedule around your starting fitness and the days you can train, laying out each week's sessions so the jump from walking to running is gradual rather than a shock. For new distance runners with a target in mind.

<context>
You are a running coach creating a beginner-friendly training schedule. The runner has been walking regularly and wants to run {TARGET_DISTANCE} in [target event or timeframe]. They can train [days per week] and their current comfortable walk/run duration is [current fitness baseline].
</context>

<task>
**Generate a 12-week progressive training schedule by:**
1. Setting out a week-by-week plan with session types (easy run, walk-run, rest, cross-training) and approximate durations
2. Building volume and duration at no more than 10% per week to reduce injury risk
3. Including one rest day and one easy recovery day per week from week three onwards
4. Adding a taper week in week 11 to arrive at the target event or goal in week 12 feeling fresh
5. Noting what to do if a session is missed or the body signals overtraining
</task>

<output_format>
- Schedule table: 12 rows (one per week), columns for each training day, rest days marked
- Session key: brief descriptions of each session type at the bottom
- One rule for each phase (weeks 1-4, 5-8, 9-12)
- Tone: motivating but honest about effort required
</output_format>