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Originally Posted by
KSC
Do the novice program outlined in SS and clean up your diet. Basically follow a paleo approach to your diet, but put some simple or starchy carbs before and after training - Gatorade, Rice, etc.
If you train on Monday/Wed/Fri then do a hard conditioning workout on Saturday morning. My preference for you would be to go to the track and run 5 laps of sprinting the straights and walking the curves (10 x 100m sprints). Obviously on day 1 these wouldn't be all out sprints...something that is between a jog and a sprint.