The Legend Killer

hey iam not new to this site but i dont post often but i always see you posting wokout info and i was wondering if you could help me out if not thats cool but if u can thanks.

ill give you a little info on my background
right now iam 23 i weigh 190 and iam 5'9 i run alot and dropped my wieght from 240 to 190... i can run 3 miles in under 7mins per mile but other than stamina i dont have much i can do about 30-35pushups before stoppings and 3-5 pullups what kind of work out would u recommend if i wanted to run a 4.8 40yrd have a 28inch+ vertical leap do 50+pushups be able to do wide grip pull ups loose more fat and tone my body... thanks for your time

check ya pm