I'm 46 yo male, 155lb at 6' even, with a 3:21 PR from last spring. Got that on a flat course and Pfitz 18/55, where I had a pretty good, but not perfect training cycle. Peaked at 55 mpw and average was low 40s mpw. Did most the tempo and VO2 max runs, but pretty informally on the street by estimating distance of intervals.
Never really did speed work before that cycle and always been fairly low volume. My first marathon was at age 42 where I followed a free online plan, did no speed work, average about 35 mpw and maxed at about 45; ran 3:43 at NYC.
Did my 1st 5K at age 30 (2001) in 21:49 on 15 mpw, no real running before that. ran off and on with occasional 5k for next 10 years. Then decided to run a marathon and got dedicated to running in my 40s. My PRs now are 5k=19:50, Half=1:32 (very hilly course), Full=3:21 (flat course).
I know that I have never trained to my full potential. I also know that if I am, or ever was able to go sub 3hr, that possibility will slip away in the coming years.
What do you guys think? How far off am I? I figure I can run more and do more quality workouts over next 2 cycles, running fall and spring races, and see how I improve.