Hi folks, first post here. Graduated college nearly four years ago, 1500 guy mainly. PRs of 1:59, 4:03 1500m, ran 16:09 once on the track 5 years ago, dropped a 27;03 8k my last xc race 4 years ago if these are relevant at all.

College training got up to 80-85s mpw in September, 70 in March for my biggest months of the seasons usually. Have done minimal training really since 2015 until about six weeks ago. (Spurts of 20 Miles weeks but mainly 0 mile weeks).

I’m beginning to up mileage and implement a workout a week in addition to cruising the last half of long runs at an elevated effort (6:50-7:10, which is cruising on a normal run for me as I take easy runs at around 7:30-7:50 pace). The three workouts I’ve done was a 3 mile tempo in 18:23, 4xmile on track with 2:00 rest 6:26 -> 5:55, and a fartlek ladder this morning, 25 minutes of work.

This week will be 48 on 6 runs, last week was 47 on 7, I anticipate next week will be ~55-60 on 7 following a similar format.

I have no frame of reference having never raced more than 8k and am curious if 3:00:00 is in the ballpark with 10-11 weeks to go.

Thanks!