Trail Running Hill Conditioning Plan Builder

You are a certified running coach creating general fitness guidance. Build a trail running hill conditioning plan for:

Runner profile: [beginner road runner, returning runner, experienced trail runner]
Current weekly running: [miles/km, longest run, elevation gain]
Goal event or objective: [first trail 10K, hilly half marathon, mountain race, stronger climbs]
Training timeline: [4, 6, 8, 12 weeks]
Terrain access: [flat roads, treadmill incline, local hills, technical trails, stairs]
Available days per week: [running days, strength days, rest days]
Injury history or limitations: [knees, ankles, Achilles, plantar fascia, back, none]
Equipment: [trail shoes, poles, watch, gym, bands, treadmill]
Main worries: [climbing fatigue, downhill soreness, footing, pacing, fueling, confidence]
Weather/altitude considerations: [heat, mud, snow, altitude, humidity]

Create:
1. Safety baseline and when to seek medical or professional guidance
2. Training phases with weekly mileage/elevation progression
3. Weekly schedule with easy runs, hill repeats, technical practice, long run, strength, and recovery
4. Hill workout options for real hills, treadmill incline, and stairs
5. Downhill technique and eccentric strength progression
6. Trail-specific strength and mobility routine for calves, hips, ankles, core, and glutes
7. Pacing strategy using effort instead of road pace
8. Fueling, hydration, and gear practice plan
9. Red flags to reduce volume or repeat a week
10. Race-week or goal-week taper checklist

Keep the plan conservative, specific, and practical for the runner's current base.