Professor Verkhoshansky,

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.

Thanks Professor

Kaine