I followed the 70-85 for the Jersey Marathon 2014, targeting Sub-2:50. I ran 2:49:54.
Using the McMillan running calculator for the equivalent race paces, the paces for 2:49 are:
Mara pace 6:26, Long run 7:05-7:43, Recovery 8:01-8:08, General Aerobic 7:24-8:02, Threshold 5:59-6:08, Intervals 5:35.
It's a great plan - pretty high mileage, but does the job.
I generally retire my shoes at around 700mi, but I think it depends on your gait, weight, running surface, type of shoe etc.
I'm following a 5k plan from Faster Road Racing, by Pete Pfitzinger and Philip Latter.
It's a great book and worth buying. The book advises intervals at 3k-5k pace, or 94-98% of max HR, and recoveries of 50-90% of the interval time. I generaly use 70%.
Using those guidelines, you should be running at 6:26 to 6:06 pace (3:59-3:47min/km) for your intervals and recovering for 2:42 to 1:30.
I think you should keep the 2min recovery, but try to get the pace up to 6:16 (3:53min/km). You'll probably find your heart rate up in the 94-98%MHR bracket.
I ran 2:44:11 this year off the Hansons 60-80mpw plan, which I bought as a PDF from their site.
The Pfitzinger 70-85mpw plan from Advanced Marathoning is also a great one.
That's what I have; Osteitis Pubis, or "pubic bone stress". On my MRI my Pubis symphysis showed up as white-hot.
It's been a miserable experience which has lasted for several years. Since the London Marathon this year it's been especially bad.
I should rest for weeks, work on my core strength and gradually return to running - but don't, because I'm a tit.
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