This has been a very hard year . Racing in the near future is not realistic but, when the time is right I want to be able to return easily . I am 45 and every day I run 30 or so minutes on a course that has two 200 meter hills on it . I am going about a 6:45 pace to 6:30 .It might be faster near the end . I run for about 30 minutes every day . If , in a month i want to start building for some real racing how long will it take ? I have been doing this schedule for some time now .