Quick history, the last 5 years up until the start of 2017 I've averaged about 100 miles per year.
I last broke 19 minutes for 5K in 2012 off of maybe 200 miles that year.
Lifetime prs of all before the age of 22.
5k 16:18
10k 34:11 xc
8k 26:24 xc
800 2:00.xx one a few occasions
1600 4:36
This year I've averaged 12 miles per week since January, some weeks getting in as many as 5 runs (high week of 25 miles) and other weeks not running at all. One long run of 10 miles.
Last fall I ran a 10 miler off of 80 miles for the year, the miles were spread out with about 40 of those miles in the 2 months leading up to the race and I ran 1:06:35.
Saturday I raced a 5k and ran 18:29. about 2 months ago I did a mile time trial as well without having done any speedwork and I ran 5:36.
What do you think I can run this fall for 5k, 10 miler. I'm about 10-15 pounds overweight right now too.