I trained hard for 2-3 yrs in my early 30s (4500+ mile years from 2017-2019). I got down to 2:25 in “regular” flats. I quit training seriously and only ran sporadically in 2020. I was probably around 1000 miles.
Similar in 2021 and 2022 although I did put together a few 60 mile weeks last fall and got down to the 16:00 range for 5k by Christmas. Quit again. I’ve run ~10 times since February and am 20 lbs heavy at age 35.
Is 20 weeks enough time to get in good shape for a marathon (sub-2:30) if I got serious again? My plan would be an easy hour a day for the next 4 weeks with some strides and the occasional tempo or fartlek thrown in. Maybe one day where I would go long. I’d try to get rid of the 20 lbs (this is never too tough for me).
Then, I could start a 16 week cycle starting around 70 mpw and peaking around 90? I used to get up to 115-120 for peak weeks, but I don’t think I time for that many doubles anymore. Any advice, encouragement, success stories, or failure stories welcome.