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@aned Agreed with this. C25k will get your endurance up with interval running and get you to a 5k run in 2 months. FAQ has a great routine and to put on muscle you just need to eat above maintenance which you can find out how to calculate in /r/fitness FAQ.

@bonnieb Your site appears to be down for me right now, but when I looked at it none of this supplemental information was there on that page. I'm sure it's on different parts of your site, but it needs to be right there, super obvious, with the picture. Look at the FAQ routine here. How many...

@aywo These down votes, asking with all the up votes just goes to show how many people just want a picture form, Men's Health style "do this on this day" workouts. Don't let it get to you Phi. People are lazy and want to be told what to do instead of finding out for themselves. My take on this...