At the beginning of 1 month, running is the main task, and the speed of 9km/h lasts 1 hour, and then it is accelerated as appropriate.

/kloc-start strength training after 0/month, barbell dumbbell. The weight should not be too large. Slowly start to add strength.

As for all kinds of movements, ask those who practice well.

It is important to insist on this matter. At least 1 year, you will change a lot.