How long to get back in shape?

I’ll add that in may I got back into running consisntly for a month and my last run my 6 miles at around 8:30 pace.. haven’t ran since though due to work schedule and lazy

Depends on your genetics and how much weight you've gained. I'm guessing 6 months to get under 18 minutes for 5k and a year to get under 17.

5’9 145-150lbs could definitely shave 10-20 pounds to get in HS Shape lol

The 17-18min 5k fitness is different from the 3hr marathon. If you want to run the latter, then with your inherent speed, at your age, you can probably get there in 6 months by just running 80 miles/week. Since you had issues with injuries, build with all slow miles, and some strides.

Probably 1 year of good build up and good mileage. take it slow in the beginning and don't worry about starting running workouts until you've got good base mileage under your belt because you said you dealt with injuries.

I’d say 6-12 months. Don’t put any pressure on yourself your first cycle (first 3 months). Just focus on getting into a routine and gradually building. Get more serious in your second cycle with 1-2 workouts a week and a long run. You can also build a workout into your long run and use that as your second workout.

I ran D1 in college. For 6 consecutive years after college I didn’t run at all in the Winter (Dec, Jan, Feb). I really did take 3 straight months off for various reasons. Once the snow cleared I would get back into it. It was tough the first cycle, but I always got back into true form that second cycle.

I did not run at all in 2018, then I started back up in January of 2019. First cycle I ran 245 marathon—a PR because I had sucked at that distance compared to other PRs. Second cycle I ran a 231. Third cycle so ran a 227. It can be done.

It won't take you long at all given your age. Just take it slow, give all those tendons, ligaments, etc time to get used to running. I'm sure you'll feel fine aerobically but don't push it and get hurt and have to miss and get on that injury merry go 'round.

Mid 16s 5K / 2:00 800m in HS. Did club track in college but sprinted 200m/400m on no mileage.

This year, picked up running again at 27. I had run 22-23 minutes in various 5ks over the years with no training.

Running mostly 30mpw for 6 months got me to 5:19 mile and 19:20 5k in trainers. Haven't TT'ed either of those in a while but I feel in shape for a sub-5 mile at 8 months.

If you are in a similar spot of starting fitness you could probably get fairly close in a year off of 50mpw i feel.

Thank you for that bit of inspiration.

COVID has me headed for pudge.