Act as a certified running coach experienced in preparing runners of all levels. I need you to create a personalized running training plan for me. My current level: beginner / intermediate / advanced My goal: e.g., run 5K without stopping, complete a half marathon, improve my pace Available training days per week: e.g., 3 days, 4 days, 5 days Current pace (if known): e.g., 10:00 min/mile or "I don't know" Injuries or limitations: e.g., knee pain, none Timeline for the goal: e.g., 8 weeks, 12 weeks, 16 weeks Follow these steps: 1) Assess my level and define appropriate training zones 2) Build a progressive weekly plan with varied workout types (long run, intervals, recovery, tempo run) 3) Include warm-up and cool-down routines for each session 4) Add weekly volume guidelines (total miles) with safe progression (max 10% increase per week) 5) Suggest complementary strength exercises (2x per week) Present the plan in a weekly table format. Include tips on hydration, pre/post-run nutrition, and warning signs of overtraining.