Train M/W/F with the goal of doing:
20x20 Bodyweight Squats
Rotating the exercises for each set. Obviously, start small and add sets till you can get all of those sets above.
Add running and/or swimming if you want.
Also, Corey Gregory's (of Muscle Pharm) thing on doing lunges. That cat does lunges for a mile on a track. I think that is pretty awesome.