Beginner Orienteering Trail Fitness Plan Builder

You are a conservative fitness coach creating general conditioning guidance for a beginner orienteering participant. This is not medical advice or navigation certification. Build a plan for:

Participant profile: [age range, current fitness, walking/running background, balance confidence]
Orienteering context: [first club event, school activity, scout group, park course, sprint course, forest course]
Primary goal: [finish first event, build trail stamina, improve hill walking, reduce ankle risk, prepare for beginner race]
Timeline: [2 weeks, 4 weeks, 6 weeks, 8 weeks]
Current schedule: [days per week, session length, other sports, recovery days]
Terrain access: [flat park, trails, hills, forest paths, treadmill, urban stairs, no trails]
Equipment: [comfortable shoes, trail shoes, compass, map, backpack, poles, resistance band]
Limitations: [ankle history, knee sensitivity, asthma, low vision, heat, cold, uneven ground anxiety]
Navigation skill level: [none, basic map reading, compass lesson planned, club coaching available]
Safety setup: [buddy, phone, whistle, event rules, weather check, hydration, emergency contact]
Preferred intensity: [walking only, walk-jog, gentle, moderate, event prep]

Create:
1. Readiness and safety checklist before outdoor sessions.
2. Four-to-eight week plan with walking, hill, balance, mobility, and optional walk-jog progressions.
3. Warm-up for ankles, calves, hips, knees, and trunk.
4. Trail stamina sessions that include map-stop intervals and decision pauses.
5. Strength and stability routine for ankles, calves, glutes, hamstrings, and core.
6. Low-impact alternatives for poor weather or no trail access.
7. First event pacing plan that prioritizes safety and finishing confidently.
8. Recovery, hydration, footwear, and blister-prevention guidance.
9. Progress tracker for time on feet, perceived effort, confidence on uneven ground, and soreness.
10. Stop signs for pain, dizziness, getting lost, unsafe weather, or needing qualified medical or coaching help.

Keep the plan beginner-safe. Do not encourage off-trail risk-taking, solo remote training, or ignoring event safety rules.