What's achievable with no talent but some solid hard work?

First of all, you should consider posting this on r/running or something because you're likely to be trolled here. As for your potential, you never know until you try, but becoming a midpack runner seems pretty reasonable. I guess that would be a 24 minute 5k or something. However, it seems like you've never really ran seriously and if so, there's no way to tell if you'll get burned out/bored/injured. I wouldn't plan 2.5 years in advance and just stick to focusing on one race at a time, because a lot of things can change in that time.

As always consistency is key.

It's better if you run 30-35 miles per week than pushing to 50 and get injured.

In my opinion your are too slow right now to do 50-60 mile weeks right now.

Maybe in a couple of years. Maybe not.

Just run regularly and start doing some races when it's possible again.

You will get quicker a lot in the beginning but then it will level of.

50 minutes for 10k is possible and maybe even 45.

Just don't run to much and get injured.

Patience is the key.

Not to judge, what is your height and weight? If you have a small frame, you have a good head start on your goal.

You need to get physically strong with weights, squats, lunges, etc.

Walking helps, running, goal pace stuff. Hill running, flat running, tracks, grass, dirt, water, sand.

You can also make your own training. Train every other day, there’s really no hard set rules.

Whatever your training, just enjoy the process. It can be easy to stress yourself out, just relax with it.

Enjoy the process. Try something new, do something different.

Thanks for your reply. I know this isn't the friendliest site all the time so I've since posted on runners world uk.

I agree- I've never taken it seriously and yet I've wondered why I'm not doing a 25min 5k immediately...

I'll gladly take your 24 min 5k and make it a goal. Not the end of the world if I don't achieve it but to even conceive of it being a possibility if I just darn well lace up my trainers year round is, in my own little world, mindblowing!

Frank Shorter here wrote:

As always consistency is key.

It's better if you run 30-35 miles per week than pushing to 50 and get injured.

In my opinion your are too slow right now to do 50-60 mile weeks right now.

Maybe in a couple of years. Maybe not.

Just run regularly and start doing some races when it's possible again.

You will get quicker a lot in the beginning but then it will level of.

50 minutes for 10k is possible and maybe even 45.

Just don't run to much and get injured.

Patience is the key.

No, absolutely. I'm planning on using Hal Higdon's plans until the marathon is out of the way then spend the winter getting up a steady base (subject to what the club coach recommends) of about 30-35 miles and see how that goes before attempting anything greater.

A 50 min 10k would be amazing and ties in with @letsrun geezer suggestion of a 24 min 5k. Thanks for that!

Clive Dog Barker wrote:

Not to judge, what is your height and weight? If you have a small frame, you have a good head start on your goal.

I'm 5'3" and small framed although (cough) I might have recently let myself nudge into the overweight category due to depression and anti-depressive meds which stimulate the appetite. Bad. Should lift with the training. I'm going to work on my diet, too

MarcD1979 wrote:

You need to get physically strong with weights, squats, lunges, etc.

Walking helps, running, goal pace stuff. Hill running, flat running, tracks, grass, dirt, water, sand.

You can also make your own training. Train every other day, there’s really no hard set rules.

Whatever your training, just enjoy the process. It can be easy to stress yourself out, just relax with it.

Enjoy the process. Try something new, do something different.

Thanks- I'm lucky that where I live is pretty hilly. But I hadn't really considered strength training- I see now I should. Thanks for the reminder. How often would you recommend per week?

jammypiece wrote:

Clive Dog Barker wrote:

Not to judge, what is your height and weight? If you have a small frame, you have a good head start on your goal.

I'm 5'3" and small framed although (cough) I might have recently let myself nudge into the overweight category due to depression and anti-depressive meds which stimulate the appetite. Bad. Should lift with the training. I'm going to work on my diet, too

OK - so you have something workable here. 5-3 is a good height. If you are overweight, please start very carefully. Walk, do some light running, clean up the diet. Everyone on this site is probably guilty of ramping up too much and getting hurt at least once in their running careers. I would limit physical activity to 30 minutes per day, 4 days per week.

Little late now, but I'd not run a marathon this year. I get that training for it is good motivation to get out there, but 26ish miles is a long way and from your current 5k time taking 5hrs to do it with likely walk breaks won't help you get faster. I like the advice above and do plenty of strength work, focus on the 5 and 10ks this year. Get your body to learn the mechanics of actual running, not a slow marathon shuffle. If sensible you'll be 22-25mins by next summer, then plan for a marathon off that. That's my 2c. Your still young, and have a good 5-10yrs before your age will hold you back much, have fun.

Best of luck; and there are good responses here.

Ignore the trolls.

I didn't run for 15 years for the most part (from 2002 to 2017), and was able to get into shape fairly quickly.

The key was for me was walking 1-2 miles a day for years when I wasn't running.

Start off with some gallowalking and get to the point where you can run 4-6 miles a day EZ at 9:30-ish pace, with no injuries. If you can do that, you can hit 30-35 mpw and hold that for a few months to build stamina. You may find yourself naturally dropping to 9:10 and then sub-9 pace even at EZ effort!

This will also prevent injury as you will be getting stronger.

Your results will amaze you, but only if you:

- Don't rush things leading to injury, have patience

- Be consistent. But not just consistently run the same mileage, same pace, same days. You need to be consistent in carefully overloading your body and pushing it to the next level. Keeping in mind the point about patience. Your body is highly adaptive, but it needs time to adapt. Still it needs new stimulus to improve further. Add a little mileage, keep at that level for while, then maybe increase pace, keep at that level for a while, then add a serious workout, keep at that level for a while, you get the idea. Don't be afraid to take a step back, then after a while you can take two steps forward.

If you take it seriously, you will get serious results. I promise. Your body will transform in the process, too. To the better. Good luck.

Honestly, no one can tell you but you could do really well. No one knows. That's part of the excitement. You've received some good advice on this thread. Good luck.