Ive been living a sedate life until six months after an ankle fracture two years ago. I've been running for 1,5 years. I'm 29.
I just did a 10:30 3k. Six months after I started running I ran a 40 min 10k.
I haven't raced many distances, but my "PRs" are:
100m, selftimed 13flat NEW
400m, 64 s selftimed NEW
3K 10:30 NEW (selftimed)
5K 19:31 1 year ago
10k 40:06 1 year ago (race)
Training has consisted of LSR, intervals, tempos, and mountain runs, varying in MPW (10-35). I crosstrain with XC skiing (aerobic 2-3 hour trips and natural intervals in winter time)
What times can I realistically look for? Any suggested training methods for a lower mileage guy?
Lay it on me.