Genetically, I have a rather broad frame. Even during skinnier parts of my life, I have tended to look big in T-shirts simply because my shoulders are set very far apart, along with my core and waist. While this probably put me at a disadvantage during my high school cross country years —I was certainly heavier than many runners of the same height, however, it also has its perks. In college, I've made a point in mixing in some weightlifting with my running throughout the week. With just two hard sessions per week, I have seen consistent progress for about two years now, especially in shoulder taxing movements, such as dips. I've never desired to look big, but I think pursuing strength while keeping an eye on my diet has been pretty fun, not to mention the health benefits of doing different exercises, assuming I keep a balanced lifestyle with it. My current goal is to overhead press 1.2x my body weight, and run 1600 meters under 5 minutes. This new weekly split I'm going to try is as follows:

• 4-5 miles easy
• Heavy Single Overhead Press, 4x4 Min Run
• 4-5 miles easy
• Heavy Single Overhead Press, 8x1:20 Run
• 6-8 miles easy
• Lower body weights (alternate 5x5 squats and 5x5 deadlifts, with complimentary accessory exercises)
• Upper body day (3 Sets weighted dips, 3 Sets weighted pull-ups, rows/face-pulls, 4x5 OHP, arms, lat raises
• Rest

The goal is for it to be challenging, but survivable, and to be well balanced and time efficient because at the end of the day, I still am a full time student. Currently I'm sitting at around -10lb bodyweight & -20 secs for the 1600m. I'll update if I make progress or if I die lol.