Piggybacking off of machinimamaster
For speed and endurance, I'd go with jogging, but do it 3 times a week, leaving a day between workout days for recovery, (example of a work-out week: Monday, Wednesday, Friday) in a set distance. After you start becoming noticibly good at it, wear small leg-weights and hold small dumbells (1 lb.) Every so often, increase it with higher weights.
For strength, situps and push-ups on the same days as your Jogging and increase in the same manner.
For recovery between workout days, no workouts and if available to you, look into any Accupressure Therapy you can use. ((Pressure points, not needles))
For everyday lifestyle: Stay away from caffinated or carbonated drinks. Gatorade (or other hydrating sports drinks), Protien drinks, and water should be what you look into... and do not drink milk or anything cold to the touch very close to when you work out.