Training advice

Sup guys just wanted some pointers from some of yall that seem to be really good at running. I’m training for selection with SWAT and just looking for structure advice to get the time I want for the 1.5 mile, 9:40-50 goal time, and other running events just for conditioning 5k 10k and half marathon. I’m currently 6”2 and 203 pounds. The last time I ran a mile and a half when I was in the academy was around 10:40 and I was also 20 pounds lighter. I did have to bulk up due to the obvious strength demands, but I don’t plan on getting any heavier than 200ish if anything I will cut down 5 pounds or so if it’s recommended. Because I definitely feel the weight when running.

Right now I’m on a Garmin coach plan with the 5K with a goal time of 2330 by end of November/ or beg Dec just to see my level. I haven’t set goal paces for the 10k or half marathon yet because I’m not sure what is considered a strong time that shows you have good conditioning because outside of the 1.5 mile event there’s a lot of distance runs where they can run from 4 to 8 miles so I wanna have a confidence to know I can run that. I have until July 2027 to achieve this fitness.

I haven’t tested the mile and a half just yet they had me do a benchmark threshold for the Garmin and I was able to do 7:50 mile but my hr was pretty high around 192 per garmin 255. I’m currently on week 3 of the program so it’s mostly easy runs one mile run and a steady state run of 8:50 to 8:05

I do have a background in the Marines running, but I was never really a good runner up until recently. I had to stop running for a year due to patella tendinitis so now I’m getting back into it and I’m finally getting 10 to 13 mile weeks, I’m sure overtime I’ll be needing to be around 20-25 miles. The plan has Four runs a week. Anything I should change or sources you’d recommend? Thanks