I was a decent D2 college runner; ran 4:05 1500, 15:30 5k, 32:30 10k. After graduating in 2018 I took basically 3 years completely off from running, just lifting weights and my cardio was only walking lunges on the treadmill (Didn't want to be 130 pounds anymore). Started running again mostly only when the weather was good the past 2-3 years not really being consistent hitting maybe 20 miles per week at my highest. I have been more consistent this spring into summer building up to around 30-35 miles per week. I was curious what I could run in a 5k so I signed up for the local Parkrun 3 weeks ago and hit an 18:20 5k. I haven't done anything slightly up-tempo in years so I was pleasantly surprised how I still had a decent level of fitness without any speed training or consistent buildup. I've never let myself get out of shape in that time off from running, I weighed around 130-135 in college on 70 mile weeks and now I weigh around 165 from lifting over the years.
The result at the 5k gave me the running itch I haven't had since college and I have been more consistent hitting my first 40 mile week with some uptempo and hill work. I don't see myself getting above 45 miles per week as I'll probably keep my mileage relatively low, but want to try a half marathon coming up this fall.
Was curious if any other runners had experience taking years off from running and then trying to get back into decent shape. Obviously I know I'm not going to be anywhere near my college times, as I know I'm not willing to put that level of work in, but I'm wondering how quickly I can build back into form.