Ran 1:59 and 4:30 in high school, 4:16 and 15:12 in college, 2:35 marathon at 33. To get to those times ran like 20mpw in hs, 45-50 in college and 65-75 training for the marathon.
Haven’t run seriously in over a decade but have stayed very for rowing and doing a lot of hiit type stuff. Also lift. Benched 225 3x this winter. I’m 48.
I want to be able to bench 225 (once is good enough) and run sun 18 at 50.
How would you structure a week? As a recent data point on aerobic fitness, I ran 3miles 3 days a week the month before a local turkey trot and ran 7:30 pace for 5miles last November.