I'm in, 1st time was in 2009 and I scraped in a whisker under 4:30.
Entered last year but achillies problems prevented me running, so a 3 month lay off and stretching ever since should see me round.

So the aim is to get round faster but what would be a realistic amount to be expecting to shaving off for a 45 yr old middle/rear pack runner 15/20mins?

Rich