Guess my lifetime bests for the 5k and marathon. Obviously this is guesswork so I'm not going to read into it too much but I'd be interested in opinions.
Stats: 29M, 72kg, 5ft10
Background: Was a sporty kid but a sedentary adult. Up to last March was completely sedentary with only one run every week/two. Did have a 6 month spell of serious weightlifting about 4 years ago and have somehow kept an athletic body type. Did and sometimes still do binge eat and drink. Very sedentary outside of running (especially during winter).
Training: From last March I started running seriously at an average of 30-40mpw. Was about 10kg heavier so was all slow running at 8/9min pace and slowly introduced workouts about 6 months ago. Last 3 months I've been averaging 50mpw with around 2 workouts per week. Alternating between 1k/1m repeats, 400m repeats, threshold run. A 13mi long run every 2/3 weeks. Standard daily run is 8miles. Hill sprints or fartlek on hills 2x a week inside easy runs. Mondays off. No cross training but no injuries/niggles for last 5months.
Easy pace 7:30 to 8/mi on hilly terrain. A lot more comfortable now. Current workout paces are: 5:25/mi for 3 x mile repeats (3min rest) which is quite comfortable now so looking to increase volume. 1:12 for 10 x 400m repeats with 2mins rest which is hard but not desperation mode hard. And 6:00/mi for a 4 mile threshold run which is comfortable too so looking to increase volume.
I haven't done a time trial yet for some reason but I'm guessing my 5k is around 17mins. Maybe a little faster in a real race.
I still have a tiny gut so i think i can stand to lose 4/5kg to get in race shape. Very dedicated to running with a lot of free time (my wfh job is my only responsibility) and looking to throw some 4/5 mile early morning runs once spring rolls around.
I'm also of East African descent if that's worth anything.
Thanks!