<p>My personal reccomendations:</p>
<p>Running: Alternate between 2-3 mile runs and 3-5 mile runs, 3-5 times a week. Make it your goal to run the short runs around 7-8 min. per mile, the longer runs at 8-9 min. per mile. </p>
<p>(Sprints or suicides are a good supplement to running, but improving your cardio-vascular system and lung capacity as well as your muscular endurance is more important than speed.)</p>
<p>Exercises: I would reccomend a workout 3-4 times a week focusing on muscular endurance. Alternate between doing the following two circuit workouts:</p>
<p>Max set of pullups/max set of pushups
High rep set of situps/High-rep set of crunches (50-100)
High rep set of partial squats/High rep set of 4-count flutter kicks (30-50)</p>
<p>(Repeat 3-5 times)</p>
<p>As for weights or strength training, if you’re on the small side it’s not a bad idea to add some bench press, squats, or leg presses to build up some bulk, but MAKE SURE to work on tone and endurance primarily…running, pushups, and squats/flutter kicks should be things you repeat ad-nauseam.</p>
<p>A good goal would be to be able to run 4 miles in 35 minutes or less, do 10-20 pullups in a max set, 60-100 pushups in a max set, and 100-150 situps in a max set.</p>