I'm hoping to return to running (and eventually maybe even BQ) but I'm getting stuck on where to start and how to progress.
Long story short, I started running in 2020, hit my first few marathons in 2021, and then ran a 3:57 in indy in fall 22 (the year with the 15mph headwind). I took 4 weeks off for a hamstring injury then focused on just maintaining for spring 2023 (more speedwork, long runs mostly under 15mi with the exception of two spontaneous 50ks). I don't have any formal race times from last summer, but I was following a 3:30 plan and as part of it, had hit a 1:43 half, a 21min 5k, and had my mile down to 6:27.
In August 2023, I entered treatment for an eating disorder and had to entirely stop running for about 6 months. Since returning home, I've been hitting 10-15mph the past 8 weeks (with approval from my medical team). My mile time is currently roughly a 7min mile, and my longest run so far has been 8miles at an 11min pace. Also am probably 15# heavier than I was though.
My friend has asked about a race in October, 28 weeks away, I want to know what is actually reasonable to shoot for for this race (presuming continued medical clearance to train). Can I base build enough in 10 weeks to then jump into a 18wk 3:30 plan? If so, how do I go about finding an appropriate base plan/does anyone have any recommendations on what to include, how to increase mileage, etc
Thanks in advance
M