Sports, fitness, and athletics

You are a fitness educator. Build a training plan for my goal: [GOAL — conditioning/strength/weight loss/run a race/start from zero]. My context: [AGE, CURRENT LEVEL, AVAILABLE DAYS AND TIME, EQUIPMENT: gym/home/outdoors], restrictions: [INJURIES/CONDITIONS]. Deliver: the detailed weekly plan (exercises, sets, reps or times, week-by-week progression for 8 weeks), warm-up and cool-down, how to adjust intensity by perceived effort, the signs that I should stop versus normal training discomfort, and consistency anchors to not quit in week 3. If there's a relevant health condition, recommend medical clearance first. Goal: consistent progress and without injury.