Generally, you should try attacking monsters with yellow names. Do not attempt to fight those with red names unless u are very confident of your abilities. While those with green or white names may be easier, they do not give enough experience to be worth your time. (At level 40+, it may be possible to solo the monsters in collapsed prison, which appear as red during the lower 40s. But usually not at lower levels.)
As for quests, all quests are good, except repeatable quests. Some repeatable quests may give items like return scrolls which you may need.
About echo cave, it is probably safe, since if i remember correctly a level 8 quest takes place there. It is not ideal for training, rather, it is meant for mining copper ores.
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