I do a short jug before I go to work in the morning, then during the after noon, a co-worker and I go up track for 2-3 hours, it really is a great work out, helps strengthen your legs and tone up your butt too, but the down side is that you're running the risk of your calves getting huge, in which. I try to do yoga twice a week to help even those muscles out. I hit the gym for about 60 to 90 minutes, I train with my trainer for about 40; (we usually do some ab workouts), then either I go do some more cardio.