Well, yeah 2:52 off of mid 30's. I'd run 18 miles on Saturday as fast as I could then take one day off, the other five days would be easy three milers. Did this for four months and then raced. Not surprisingly I went through 20 miles in two hours flat and then the wheels came off in a big way. Don't really recommend this sort of training but it does illustrate what can be done with limited time. As far as slow, well I never broke 34 for 10K, even though I did a lot of 90+ mile weeks.