If you are aerobic, I suggest you practice P90X. There are special aerobics classes here. Just pick it out and practice. Each class lasts about 45 minutes. All major video websites have this video.
The main muscle groups of strength training should be the muscle strength and endurance of lower limbs (thighs and calves) and core areas (rectus abdominis and external oblique muscles). The purpose of training lower limbs is to improve speed, and the purpose of training core areas is to improve the stability and coordination of the body when running.
Practice method
lower limbs
Squat: 4 groups a day, each group 15, rest between groups 1~2 minutes.
Heel lifting: 4 groups a day, each group 15, rest between groups 1~2 minutes.
Core area:
Abdominal muscle training: If you can keep up with the rhythm of LV 1, then you should exercise according to this method. Practice every day 1 time. If you think that 8 minutes of abdominal muscle exercise is too intense to keep up, then practice belly rolling. All major websites have 8-minute and volume-filled teaching videos, which can be directly searched by yourself.
Abdominal rolling: 4 groups a day, 20 times in each group, rest between groups 1 minute.
Action essentials and precautions.
The essentials of squat: face the wall, your feet are slightly wider than your shoulders, and your toes stick to the wall. Put your hands on the wall and look up as far as you can. Then squat down and ask your knees not to touch the wall, and your thighs and calves are at 90 degrees. Get up.
Heel lifting action: See the figure below for details. You can use your schoolbag and books at home to make a heavy bag instead of the dumbbell in the picture.