I can only talk from my own experience - when i was in my mid 20's, my fitness was pretty good. My "regime" consisted of kick boxing at least twice a week - which always included a good circuit session (sit ups, press ups, pad work etc...no weights at all) and a 2 hour football session every Sunday. I never did any "proper" running at all, but had to run a mile when i tried to get into the Police Force (very narrowly failed to get in too, just as well
)- I ran the mile in 5 mins 38 secs. I can put this down to a good general level of fitness and the fact that I ran 5 yards behind the front 2 clearly practiced runners and absolutely refused to let them pull away from me.
So my advice would be lots of circuits without weights and/or football
and to use a partner/pace setter for all your exercise if at all possible.
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