Over the next five days you are going to go interval running every other day for 40 minutes each time.
You will need to put on some good running shoes and do some dynamic stretches before you exercise.
Interval running 40 minute schedule.
Warm up jog for 4 minutes at around 50% effort
Run fast for 6 minutes at 80% effort
Return to 50% for 2 minutes and concentrate on your breathing
Repeat this twice more pushing hard whilst running and focusing on your breathing when you are in recovery.
Cool down with a 4 minute jog at 50% effort.
Stretch out your legs after you have trained. It is the most important part of the work out as it will let you continue towards your health goal.
Through the week this should become easier each time. Strengthening your heart and lungs.