My own plan

TRAINING PLAN:
Train 6 days and on the 7th day give yourself a mental and physical rest. Lets call that day a Sunday. Eat whatever you like and treat yourself. Cardio is always better in the morning before breakfast. I always have a shake 30 minutes before my cardio. (Ginger, lemon, banana, orange). It gives you a quick energy wake-up and also ginger is very good for recovery after training. 
Lets start…….

Monday:
-5 minutes warm-up. -Start with 5 km jog, 7min/km pace. (Start slow to get the efficiency of cardio and muscular system. Its also a good adaptation of ligaments, tendons, joints).-10 minutes stretch. – Strength exercises large muscle group.  

1. Triceps dips, 3 sets, 12-14 repetition. 

2. Lounges, 3 sets, 12-14 repetition each leg. 

3. Abs, 3 sets of 20-30.

Tuesday:
-5 minutes warm-up.-Fast pace jogging, 3km, 5.30-5 min/km pace.-10 minutes stretch. -30 minutes of Yoga-flow. Continues set of Asana for strength and flexibility. 

Wednesday:
-45 min-1 hour of Swimming or Cycling. Moderate pace. -30 minutes Pilates (Planks, Core strength, abbs and back muscles).

Thursday:
-5 minutes warm-up. -Start with 5 km jog, 7min/km pace. (Start slow to get the efficiency of cardio and muscular system. Its also a good adaptation of ligaments, tendons, joints).-10 minutes stretch – Strength exercises large muscle group: 

1.  Push-ups, 3 sets, 12-14 repetitions. 

2.  Squats, 3 sets, 16-18 repetitions. 

3.  Abbs, 3 sets of 20-30 repetitions. 

4.  Pull-ups, 3 sets of 8-10 repetitions.

Friday:
-5 minutes warm-up.-Fast pace jogging, 3km, 5.30-5 min/km pace.-10 minutes stretch. -30 minutes of Yoga-flow. Continues set of Asana for strength and flexibility. 

Saturday:
-45 min-1 hour of Swimming or Cycling. Moderate pace. -30 minutes Pilates (Planks, Core strength, abbs and back muscles).

Sunday:
Take a rest. Eat things you crave for, relax and enjoy.