Christ ! You're all making me feel like an old man, 55 and still going strong! Yes, I'll agree that your regime is about adequate - for now. However, all the exercise and training in the world is a complete waste of time if you don't have the diet to build up your reserves. Protein and carbs for energy and endurance, and a good pissup once in a while.
If you are running, always make sure that your pack, be it a daybag or a bergen, is comfortable and secure. Don't let it bounce around like Jenny's tits on a Saturday night. If you do, you can guarantee back or shoulder injuries, or both!
Make sure that your boots are soft and well fitting - Oh, and most importantly, look after your feet! You only get one pair issued, and they have to last you a lifetime!
As for going for a run, Nah! Been there and done it for too many years! I'll just have a stroll through town and maybe have a wet, and see what develops! I don't seem to have any bother with the local yobs. For some reason, if they are making pillocks of themselves, all it takes is a glance towards them and they go all quiet. Saves me a fortune over the bar!
If you make it, welcome to the family. If you don't - at least you tried, for which you will have my respect.
Good Luck.
OSD