so it gose somthing like that...

208-(your ageX0.7)=MHR , your max HR will be 191PBM
assuiming your Heart rate rest is somthing like 60 BPM 
191-60= 131BPM...
[size=18:3ec54bc8bd][color=red:3ec54bc8bd]your working heart rate is... (131X0.70)+60= 150BPM[/color:3ec54bc8bd][/size:3ec54bc8bd] (depend on your goals)
o.k....
your BMI (body mass index) is 1.92X1.92/87kg =23 that is very good
so you don't need to loose wight!
if you wanna improve your runing skills, time and your general physical fitness...
here is what you need to do.

keep running 3-4 times a week. 2-3 work out run without stoping around the puls of 150BPM
1-2 times should be interval.. meaning.. you should run in fast pace than you usually do... around 170-175BPM for somthing 3 min and then walk fast or run really really easy for 2min...and then all over again... run fast for 3 min 170+- BPM...than go easy for 2 min(top) around 120 BPM
that is for your cardiovascular system...

for your muscle, if you wanna tune up, work on big muscle group.
any exercise you do, do it around 12-15 timesX3 sets.
do a 3 times work out for the muscular system. to make things short and still getting a good work out...
you can do somthing that called super-sets.
don't! rest between the sets you do.... for exsample...
if you do an exercise for your chest 12 times, DON'T reast a min and to it again...after you finish do imidiatly another exercise but for different muscle group.
i usually go...an exercise for the uper body than abdominal than lower limb than uper limb...etc'

remember you should do your exercise like that when you get to your last push/pull/lift.... it's need to be [size=18:3ec54bc8bd][color=blue:3ec54bc8bd]HARD [/color:3ec54bc8bd][/size:3ec54bc8bd]but still you can copmplite it.
do allot of streaching!
if you ahve any questions....
feel free
ENJOY  :wink: