Well I get up earlly and jog for about and hour three days a week then run a mile a track practise and we have that twice a week and I run 75 suicides and laps and stuff like that at bball practice and I have that twice a week. and I have 2 bball games every weekend so I run pretty much every day
3-4 days a week minimum. 5 min to warm up. 20-25 min at ur target heart rate. Them cool down for bout 5min. Whatch you calorie/fat intake. If you tend to drink alcohol a lot, try cutting it in half, or cut it out all together for a month or so, while exercising. You'll shed the tonnage quick.