I have been thinking about starting a running routine but I don't know how to structure it into a program. Please help me make a running program that details the amount of running I should do that ramps up from a sedentary lifestyle until I can run a marathon.
system
main ek running routine shuru karne ke bare main soch rahaa hum, lekin mujhe nahin pataa ki ise ek kaarykram main kaise sanrachana di jaae.kripaya mujhe ek running program banane main madad karen jo mujhe chalaane kii maatra kaa vivaran detaa he jo mujhe ek gatiheen jivan style se ramp karnaa chahie jab tak ki main marathon nahin chalaa saktaa.
user
sakriy hone or marathon ke liye prashikshan shuru karne ke liye badhai.kisi bhi vyaayaam kaarykram kii shuruyaat karne se pehle, ek swasthya seva peshewar se baat karnaa sunishchit karen jaise ki ek doctor taaki ve yah sunishchit karne ke liye jaanch kar saken ki aap ek vyaayaam kaarykram main pravesh karne main sakasham hai.yah maanate hue ki aap ek bhautik paas karte hai or yahaan vyaayaam karnaa shuru karne ke liye paryaapt feet hai, ek udhaaharan kaarykram he jo aapako gatiheen se marathon aakaar tak le ja saktaa he:

shuruaati anusuchee
saptaah 1: ek minute ke liye dauden, or 90 second ke liye chalem.aath baar doharaaen.saptaah main teen baar karen.
saptaah 2: do minute ke liye dauden, or ek minute ke liye chalem.saat baar doharaaen.saptaah main teen baar karen.
saptaah 3: teen minute ke liye dauden, or ek minute ke liye chalem.chah baar doharaaen.saptaah main teen baar karen.
saptaah 4: paanch minute ke liye dauden, or do minute ke liye chalem.chaar baar doharaaen.saptaah main teen baar karen.
saptaah 5: aath minute ke liye dauden, or do minute ke liye chalem.teen baar doharaaen.saptaah main teen baar karen.
saptaah 6: 12 minute ke liye dauden, or ek minute ke liye chalem.teen baar doharaaen.saptaah main teen baar karen.
saptaah 7: 15 minute ke liye dauden, ek minute ke liye chalem, phir ek or 15 minute chalaaen.saptaah main teen baar karen.
saptaah 8: lagaataar 30 minute chalaaen.saptaah main teen baar karen.

marathon prashikshan kaarykram (somvaar, buudhvaar or shanivaar ko saptaah main teen baar chalaaen)
saptaah 9: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 4 mile
saptaah 10: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 5 mile
saptaah 11: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 6 mile
saptaah 12: somvaar - 4 mile;buudhvaar - 4 mile;shanivaar - 5 mile
saptaah 13: somvaar - 4 mile;buudhvaar - 4 mile;shanivaar - 6 mile
saptaah 14: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 7 mile
saptaah 15: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 8 mile
saptaah 16: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 9 mile
saptaah 17: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 10 mile
saptaah 19: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 12 mile
saptaah 20: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 14 mile
saptaah 21: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 16 mile
saptaah 22: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 18 mile
saptaah 23: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 20 mile
saptaah 24: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 14 mile
saptaah 25: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 8 mile
saptaah 26: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 5 mile
saptaah 27 (res wyk): somvaar - 3 mile;buudhvaar - 5 mile;shanivaar - 26.2 mile

is kaarykram kaa pehla bhaag chalane ke liye ek aadhaar fitness str banane ke liye sthapit kiya gaya he, jo ki nirantar chalane kaa 30 minute he.kaarykram ke is charan ke dauraan, aap dhire -dhire us samay kii maatra kaa nirmaan karte hai jo aap chalaa sakate hai.

kaarykram kaa doosraa bhaag aapke saptahik milage ko dhire -dhire banane ke liye dizine kiya gaya he, saptaah tak saptaah tak jab tak aap ek purna marathon (26.2 mile) nahin chalaa sakate.

marathon ke liye prashikshan bahut kathin lekin puraskrit anubhav ho saktaa he.yadi aap apane prashikshan main mehnatee hai or ise vyavasthit rup se sampark karte hai, to aap puri daud ko puraa karne ke liye aavashyak lambii duuri chalaa sakate hai.
assistant
<|system|>
</s>
<|user|>
main ek running routine shuru karne ke bare main soch rahaa hum, lekin mujhe nahin pataa ki ise ek kaarykram main kaise sanrachana di jaae.kripaya mujhe ek running program banane main madad karen jo mujhe chalaane kii maatra kaa vivaran detaa he jo mujhe ek gatiheen jivan style se ramp karnaa chahie jab tak ki main marathon nahin chalaa saktaa.</s>
<|assistant|>
sakriy hone or marathon ke liye prashikshan shuru karne ke liye badhai.kisi bhi vyaayaam kaarykram kii shuruyaat karne se pehle, ek swasthya seva peshewar se baat karnaa sunishchit karen jaise ki ek doctor taaki ve yah sunishchit karne ke liye jaanch kar saken ki aap ek vyaayaam kaarykram main pravesh karne main sakasham hai.yah maanate hue ki aap ek bhautik paas karte hai or yahaan vyaayaam karnaa shuru karne ke liye paryaapt feet hai, ek udhaaharan kaarykram he jo aapako gatiheen se marathon aakaar tak le ja saktaa he:

shuruaati anusuchee
saptaah 1: ek minute ke liye dauden, or 90 second ke liye chalem.aath baar doharaaen.saptaah main teen baar karen.
saptaah 2: do minute ke liye dauden, or ek minute ke liye chalem.saat baar doharaaen.saptaah main teen baar karen.
saptaah 3: teen minute ke liye dauden, or ek minute ke liye chalem.chah baar doharaaen.saptaah main teen baar karen.
saptaah 4: paanch minute ke liye dauden, or do minute ke liye chalem.chaar baar doharaaen.saptaah main teen baar karen.
saptaah 5: aath minute ke liye dauden, or do minute ke liye chalem.teen baar doharaaen.saptaah main teen baar karen.
saptaah 6: 12 minute ke liye dauden, or ek minute ke liye chalem.teen baar doharaaen.saptaah main teen baar karen.
saptaah 7: 15 minute ke liye dauden, ek minute ke liye chalem, phir ek or 15 minute chalaaen.saptaah main teen baar karen.
saptaah 8: lagaataar 30 minute chalaaen.saptaah main teen baar karen.

marathon prashikshan kaarykram (somvaar, buudhvaar or shanivaar ko saptaah main teen baar chalaaen)
saptaah 9: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 4 mile
saptaah 10: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 5 mile
saptaah 11: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 6 mile
saptaah 12: somvaar - 4 mile;buudhvaar - 4 mile;shanivaar - 5 mile
saptaah 13: somvaar - 4 mile;buudhvaar - 4 mile;shanivaar - 6 mile
saptaah 14: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 7 mile
saptaah 15: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 8 mile
saptaah 16: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 9 mile
saptaah 17: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 10 mile
saptaah 19: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 12 mile
saptaah 20: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 14 mile
saptaah 21: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 16 mile
saptaah 22: somvaar - 4 mile;buudhvaar - 5 mile;shanivaar - 18 mile
saptaah 23: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 20 mile
saptaah 24: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 14 mile
saptaah 25: somvaar - 5 mile;buudhvaar - 5 mile;shanivaar - 8 mile
saptaah 26: somvaar - 3 mile;buudhvaar - 3 mile;shanivaar - 5 mile
saptaah 27 (res wyk): somvaar - 3 mile;buudhvaar - 5 mile;shanivaar - 26.2 mile

is kaarykram kaa pehla bhaag chalane ke liye ek aadhaar fitness str banane ke liye sthapit kiya gaya he, jo ki nirantar chalane kaa 30 minute he.kaarykram ke is charan ke dauraan, aap dhire -dhire us samay kii maatra kaa nirmaan karte hai jo aap chalaa sakate hai.

kaarykram kaa doosraa bhaag aapke saptahik milage ko dhire -dhire banane ke liye dizine kiya gaya he, saptaah tak saptaah tak jab tak aap ek purna marathon (26.2 mile) nahin chalaa sakate.

marathon ke liye prashikshan bahut kathin lekin puraskrit anubhav ho saktaa he.yadi aap apane prashikshan main mehnatee hai or ise vyavasthit rup se sampark karte hai, to aap puri daud ko puraa karne ke liye aavashyak lambii duuri chalaa sakate hai.</s>
