question: As a former coach who trained with Solís, create a detailed training plan for an up-and-coming athlete, specifically focusing on improving their endurance and speed. The plan should be structured over a 12-week period and include weekly goals and key exercises. Ensure the entire text is in english and lowercase, and exclude the words "diet", "nutrition", and "food".
answer: week 1-2: foundation building
  
  goal: establish a baseline of endurance and begin incorporating speed work.
  
  monday: 
  - 30-minute easy run to assess current endurance
  - dynamic stretching routine
  
  wednesday:
  - intervals: 4x400 meters at a moderate pace with 2-minute rest between
  
  friday:
  - 40-minute easy run
  - core strengthening exercises (planks, russian twists, leg raises)
  
  week 3-4: endurance enhancement
  
  goal: increase aerobic capacity and introduce speed drills.
  
  monday:
  - 45-minute steady-state run
  - cooldown walk and stretching
  
  wednesday:
  - fartlek training: 5-minute warm-up, 20 minutes alternating 1 minute fast, 2 minutes slow, 5-minute cooldown
  
  friday:
  - hill sprints: 5x30 seconds uphill, walk down recovery
  
  week 5-6: speed integration
  
  goal: improve speed and form through focused workouts.
  
  monday:
  - 30-minute tempo run: maintain a challenging but sustainable pace
  
  wednesday:
  - ladder drills: 200m, 400m, 600m, 400m, 200m at increasing intensity with equal rest
  
  friday:
  - agility exercises: ladder drills, cone drills, shuttle runs
  
  week 7-8: endurance and speed synergy
  
  goal: blend endurance with speed for race-like conditions.
  
  monday:
  - 60-minute long run at a comfortable pace
  
  wednesday:
  - pyramid intervals: 200m, 400m, 800m, 400m, 200m with 2-minute rest
  
  friday:
  - recovery run: 30 minutes at an easy pace
  - flexibility session focusing on major muscle groups
  
  week 9-10: peak performance preparation
  
  goal: sharpen speed and maintain endurance.
  
  monday:
  - race pace run: 20 minutes at target race pace, with warm-up and cooldown
  
  wednesday:
  - speed work: 8x200 meters at full effort with 2-minute rest
  
  friday:
  - cross-training: cycling or swimming for 45 minutes
  
  week 11-12: taper and race readiness
  
  goal: recover while maintaining fitness for optimal performance.
  
  monday:
  - easy run: 30 minutes to stay loose
  
  wednesday:
  - short interval session: 4x100 meters at race pace
  
  friday:
  - active recovery: light jog or brisk walk for 20 minutes
  
  throughout the program, ensure proper hydration, rest, and recovery to support training efforts and optimize performance.