Training Levels

Beginner:

Start with a walk-run approach (e.g., 1 minute running, 2 minutes walking) for 20-30 minutes, 3 times a week.

Walking Lunges: Strengthen quads and glutes.

Calf Raises: Build calf strength.

Planks: Strengthen the core.

Intermediate Exercises:

Hill Sprints: Build power and speed.

Tempo Runs: Improve lactate threshold.

Fartlek Training: Mix of speed and endurance.

Advanced Exercises:

Interval Training: High-intensity intervals with rest periods.

Long Runs: Build endurance for marathons or ultramarathons.

Strength Training: Focus on compound movements like squats and deadlifts.