workout schedule

sunday: run at least 3km, 100 workout x 3, 99 workout x 1

monday: jog to/from work (3km total), 100 workout x 3, 100 crunches

tuesday: jog to/from work (3km total), 100 high knees/mountain climbers/jumping jacks/crunches + 50 burpees, 25 push ups, 100 workout x 1

wednesday: jog to/from work (3km total), run at least 3km extra, 100 workout x 1, yoga

thursday: jog to/from work (3km total), 100 workout x 3, 99 workout x 1

friday: jog to/from work (3km total), 100 workout x 1, yoga video

saturday: run at least 3km, 100 workout x 3, 99 workout x1, pop pilates video

* walk everywhere, grocery store, downtown, to see friends - never take the bus unless you have too. 
* pick one day a week as a break day - on those days, only go for your morning and night runs. no extra cardio/workouts.