That's good running.
The one thing I would point out is that it's quite misleading to make a connection between a given schedule and the target time. Some runners can follow a "3:45 schedule" and do nearer 3 hours, some will be slower. So don't get held back just because you think your schedule might not be sufficient for your target time. I feel many runners hold themselves back because of this; you sound to me like your 3:45 target is well within reach.
Set out at a steady pace say 8:20-8:30 and if you feel good the last 4-5 miles pick it up a bit. Mind you at London depending on your start pen you will unlikely be able to do your planned pace the first 2-3 miles due to crowding, narrower road sections and even people walking. If so don't panic you have plenty of time to make this up. So don't think you have to run a cuple of 7min miles to catch up. Just 5-10 sec faster a mile for a while is fine - better to run an even paced effort and negative split.From your HM time and the training you have done sub 3:45 is totally possible. You could probably get nearer 3:30 but for your first better to have an achievable target, get the experience then next marathon you'll have a better idea of what you are capable of. Good luck!
My times have been pretty much the same as yours and I have also been following that plan. I used it last year and got sub 3.45, but I think I can go faster this year...I'll aim for around 8.30's, but if I am a little faster then I won;t train to reighn it in too much. I'm green start...what are you?
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