Possible sports hernia, from most likely working over the heavy bags muay thai-style too much when combined with weights/running five days a week. I had just started to step things up from three days a week to five when I got a severe lower ab pain while trying to lift an extremely heavy waterlogged plant pot. I had mild pain in the same general area before the Hercules imitation, but there was definitely a problem at that moment. I'm at the end of 30 days' light duty to see if I can avoid surgery by taking it easy. So far so good, but I don't know about when I can get back to training. Some sources say it may be months without surgery (I consider surgery a last resort if rest fails).
My best 3-mile time before getting hurt was 26-something (not exactly sure of the distance I'm running, it's like 3.25 by the map). But the average was 27-28 min, sometimes even bleeding over to 29:00 on an off day . I run around the Mall between the Capitol and the Wash. Mon., and over a few blocks to/from my office.
It depends on your age and goals. If you were a couch potato, I think a 30 min 5K is a good target. If you are in better shape, then I think a 24:00 is a good all-around goal. As mentioned, I used to average 21:30, with my best time of 18:xx one day (at age 19) during a run similar to what leekl03 described (without the ripped fuel LOL). I would be proud to run a 24:00.
I know this is a very old post but did you end up getting surgery? I have been able to find very little from others on this injury on the web. I checked out the sports hernia site you linked and in the additional resources section and found this review: https://physiqz.com/physical-therapy/sports-hernias-athletic-pubalgia/
It's pretty lengthy but i jumped down to the surgery section and it talks about the minimal suture repair vs. mesh. I was wondering if you ended up getting mesh or this other type? This injury has really put me out and it sucks as I used to be fit and athletic but not so much since this thing. I have tried rest with no luck