Well it sounds like you haven't watched bre3zer's run. Watching his run is a start...

Thanks for that suggestion MassHypnosis if you are intrested in prefect stealth no kills i do suggest that you watch my full game run. Even if my last submission doesn't feature the last improvement know to that day. i'm trying to get sub 4 hours before i happend to update my time (currently being 4h08minutes for all main ops)

I also suggest you take a look at:
http://www.speedrun.com/mgsv/thread/whxsn
This is a quick guide that you souldn't overlook as everything in it is useful.

If after watching my previous run, and reading the guide you are still lost, feel free to drop by on my stream i'm pretty much doing a run everyday and i'm willing to put time into people as long as they want to run the game 🙂 . Or ask on the forum.

Maybe one of those day i'll do a tutorial% and upload it. but that would be around 5 or 7 hours, to awknoledge everything that people need to know. And i feel, as some people would be willing to sit through the entire thing, most people will just over look the work i might be able to do.

So yeah there isn't that much alternative at the moment. Watch Runs, read the guide, ask question to people willing to answer it ^^

Hope to see your run one of those day.

Well first of all what category you want to run ? If you want to run New Game i wont be that helpful honestly. Except for game mechanic.

If you want to do any sort of NG+ i can help you in route, strategy, weapon you need. And the leadder board for individual level will help you a lot even if people tend to start from the ground since for IL it's always faster than standing in the chopper for 20 to 40 secondes.

And for everybody being ahead it's to be expected i mean, most people around here started routing/speedrunning the game 1 week after the game release so yeah ^^ Don't look too much at people time at the moment, aim for beating your time. Once you happend to feel more familiar with the game mechanics, the control, the route. Give you a Sub goal. And when you reach that goal. Start comparing your time to other, and this is when everything get a lot intresting !