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No shame in doing the run/walk method. i.e. Run 3 or 4 mins & walk 1 min. http://www.jeffgalloway.com/training/run-walk/
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A little bit of everything for everyone and every goal. http://www.bodybuilding.com/fun/bbmaintrain.htm Or for crossfit style metcons, strength, and oly lifting. theoutlawway.com Just my opinion. Good luck.
