Not detailed enough. First of all, you should know your age, physical condition, what state your body has reached before, how long you haven't exercised, and how much you want to recover now, such as running, racing, physical fitness, physical fitness (muscle) and so on.

Let's talk about the common method first: step by step. Don't worry too much for the first few days. If the amount is too much for the body to bear, it will take several days to recover. After the first day of warm-up, if there is no problem in the next two days, increase the intensity and gradually increase it. If you are running a marathon, you should plan to train for about three months, and it is targeted high-intensity training, so that you can recover.