2 Week Base Start: 5 days per week, most likely MTW FSa
For the first two weeks I plan on riding my bike, (probably my spin bike - pictured below), for 30min and supplementing an approximately 1mi JOG, (I stress "jog" and not run), post ride 3 days a week. As I build back my aerobic base and some leg muscle I plan on transitioning to more running and less cycling... 2 days a week I will also add a 10-15min calisthenic routine consisting of push-ups, pull-ups, planks, lunges and some resistance band curls, flies, and military presses.
Overall: first 2 weeks
Monday: 30min cycle, 1mi jog
Tuesday: 30min cycle, calisthenics
Wednesday: 30 min cycle, 1mi jog
Friday: 30min cycle, calisthenics
Saturday: 30min cycle, 1mi jog
(image: http://markbordeaux.com/wp-content/uploads/2011/09/Silhouette-of-a-Man-Running-Photographic-Print-C13098683.jpg)
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