I have a running background. I'm 31 now and I would say, I been running on and off since I was 15 or 16. I never got into running as career but anytime I get a chance to get into a road race or college xc meet, I have done it.
PR's in the past.
5k - 15:45
10k - 32:20
13.1m - 1:15
At the moment, I'm in no shape to do those times because I don't do special workouts, such as hills or track or anything. Just run between 30-60 minutes run, 4 days or 3 days a week. Matter in fact last year, I did 1:33 for half marathon.
Right now and in the future with the same 3-4 days sometimes 5 days running program, is it possible to average in 16:00 for 5k, 32-33ish for 10k, 1:20ish for half marathon ??