Firstly, thank you for taking the time to read my post. I have a few specific questions relating to relative strength and 5km running training.
I wish to increase my results with regards to the following tests;
Bench press (goal 45 reps 65% of Body weight) current result 22reps 52.5kg.
Squats (goal 75 reps 100% of Body weight) current result 35reps 80kg.
Also whilst doing this the pressure is on for me to bring my 5km running time to under 22mins, currently I am doing 5km in 24mins. If it helps my current 2.5km is 10min 30sec
I have roughly 8 months to acheive the goals, but prepared to work and acheive them earlier.
Some other background info on myself:
Age 29; Have had both left and right torn pec in the tendonomuscular junction however am benching with no pain now, and fully recovered.