Partridge wrote:
For a sub 2:15 you need about 8:00, 14:00 and 29:00 instead of your 8:30, 14:45 and 30+ from age 24. So you were quite a bit too slow then, and not running for 6 years certainly did not help much.
Now you have to increase the amount and quality of your training a lot, and see if it is possible in 3-5 years. However, pay attention to stay injury free and remember, at that level you need some talent, too. So even if you run the 2:20-2:25 which is equivalent to your old 3 to 10 k PRs, that would be a great achievement.
I have those PBs and have run 2:16.