Running 5k under 20 minutes is not an achievable goal for most people over 30...I play soccer twice a week and so weight lifting, am in pretty good shape and tried to run 5k in under 20 minutes and just could not, spent like half a year running almost every other evening and the best I could get was 21:20. And it's definitely not easily maintained...
Also 30 pull ups is not an easily achievable number...my friend who is was a gymnast for like 15 years can barely do 25-30...
Don't give people unrealistic goals, they will just feel much worse and stop trying when they realize that they could not achieve those "easy target"...
It's funny you make that claim but are only 1:20 away from it.
Same with your friend who can do 30 . . . .
You probably only have to increase the number of slow miles you run per week to get to sub-20. That's the usual advice in r/running.
For 30+ pullups, I never said it was easy. A program I like is the Strongfirst Fighter Pullup program. Another is the Armstrong program.
Most people don't train for those goals explicitly and they aren't aware of the programming and other lifestyle choices that will take them there. There's a difference between easy and achievable.
Those numbers are not achievable in 1 year maybe but are definitely achievable without being pro or anything like that. It might take you few years but if you set those as a goal you'll get there with recreational kind of exercise levels. Talking from my and my friends experience. I am 36.
Also 30 pull ups is not an easily achievable number...my friend who is was a gymnast for like 15 years can barely do 25-30...
Don't give people unrealistic goals, they will just feel much worse and stop trying when they realize that they could not achieve those "easy target"...