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NOTE: When selecting a workout plan, it's important to avoid sudden increases in mileage or intensity, as your body may not be prepared to handle the additional stress. Each plan is designed to challenge its respective skill level, so avoid making large jumps in running distance or strength work.

If you're considering a more advanced plan but are concerned about the mileage or intensity, consider the following modifications:

  1. Reduce miles from recovery runs and replace them with low-impact exercises.

  2. Increase dynamic stretching during your warm-up, while reducing reps or miles in the workouts.

Always be mindful of factors that can impact your performance, such as training load, sleep quality, nutrition, and life stress. Self-awareness and honesty are crucial for maintaining a healthy, balanced training approach.

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