OK, here is my new guide for every F2P level that you want to train. Enjoy!(don't miss the sarcasm, this guide is a bit long so just go to the stat that you want to train or else you will get really really bored.)
Attack, Strength, Defence, Hitpoints
First, when you are are on Tutorial Island, you should train on those Giant Rats because you cannot die on the island. When you get to the mainland, bank everything except for the sword and shield. Now, click on the crossed swords at the top-left of your inventory and you will see some options. hover your cursor on those options but don't click on it. You will see the word, attack exp which trains your attack, strength exp which trains your strength, defence exp which trains your defence and finally shared exp which trains your stats equally. There are also different armors and weapons that you can use, bronze and iron at evel 1, steel at level 5, black at level 10, mithril at level 20, adamant at level 30, and rune at level 40, but I skip armor sometimes because its not worth the money and time, so you should probably use iron at first, mithril next, adamant is optional, and than rune. Back to the cows, keep on killing them until you get to level 10 in every level besides hitpoints(which should be way more than level 10 by now, seeing as you start at level 10 with them), get an armor upgrade if you want, and go to Al Kharid to train on those level 9 guards.
There should be a fishing spot just a little south of the Al Kharid Palace so you can fish for food there and cook them on the range at the kebab shop, or just buy the kebabs at the shop for 1 gold coin each; but be warned, sometimes the kebabs will decrease your health. Level your stats in any way until you are at least level 25 in total combat and go to Barbarian Village to train on Barbarians(Note: You can also train in the Stronghold of Security). If you think these level 8 or 9 monsters are too weak than go inside the longhall at the north part of the village and Voila! Level 17 monsters to satisfy your maniac serial killer desires. Also, you can either fish for food or beg for food at the river east of the village. Train there until you are at least level 40 in total combat.
Now, get a brass key and go to the little shack just east of the river that's east of barbarian village. Train on Hill Giants, they drop big bones which are good for prayer and money. You can still beg for food at the river but you should have enough fishing level to fish your own food there. Hill giants can also drop limpwurt roots, which can be used with red spider eggs to make strength potions at the Apothecary(sorry for the spelling but I can't spell it) for five gp each. These useful little potions temporarily increase your strength by 8. Ok. so train on the hill giants until you are level 65 combat. By now, you should have at least 40 defence am I right?
If so, then what are you waiting for! Go to the grand exchange and buy full rune(you need to finish Dragon Slayer to be able to wear rune platebodies)! The next monster to train on is anything! The four types of monsters I kill are lesser demons, located in Karumja Volcano, Cockroach warriors, located in the Stronghold of Security, greater demons, located in deep wildy, and moss giants, located on Crandor. These four monsters all have food sources nearby, the karumja volcano has the place to fish lobsters and swordies nearby, cockroaches are near the river east of barbarian village, greaters have a secret fishing spot south of that location, and crandor has a secret door that leads to karumja volcano. Good luck!
Prayer
First, you should do the quest The Restless Ghost to get some prayer exp. Just keep on killing men at the warehouse in Edgeville and bury the bones 4.5 exp each. or, you can go to karumja and kill monkeys and bury the monkey bones 5 exp each. When you get to a higher level, kill hill giants in the little shack just east of barbarian village they drop big bones which are 15 exp each. when you get to an even higher level, kill moss giants on crandor, they drop big bones too but the hill giants normally have way too many people fighting them so it's hard to get a fight with one but the moss giants have less people because you must start the dragon slayer quest to have access to it and to start the quest, you must have at least 32 quest points. Tip: if you are still having trouble with too many people fighting over the giants, switch worlds.
