Why not slow down your longer run generally but then throw in few miles at Mara pace.
Your 40 minute run seems to just sit somewhere around steady. Why not warm up and cool down and run 20-30 mins in the middle at half Mara/threshold or 10k pace, 2 x 2 miles off 5 mins or a straight 20 mins at half pace.
You don't necessarily need a weekly interval session. The session above will do more for your 10k.
How easy is the 30 min easy? Ultimately committing more run time will help tremendously.
I decided against Manchester due to it starting at 9am. It would mean a very early start. I have signed up for Peterborough the weekend before. Whilst it is a slightly further drive, the race doesn't start until 10.30 so much more sensible time with a long drive. Apparently the whole course only has 13m of elevation.
Sundays half at least came with an equally high RB handicap rating to reflect the fact that it was hard going, which makes me feel better. I can't remember if I said, but at the finish I was handed one of 36 golden tickets available for free entry next year so ive signed back up.
Sounds like you are ticking along nicely, WP.
Dr Dan, I really don't think I could do these no carb runs. Is it Yorkshire mara?
The Peterborough half is known as The Great Eastern Run, though is also not part of the great run series.
Sundays run came with a reasonably high difficulty rating and moved my handicap to its highest level, which appeases my annoyance. My back on the otherhand is still very sore which is counteracting my relaxed mood! Ive entered again next year using my free code. At least there wont be any nasty surprises.
Tommy, that looks suitably mental!
Muddy, as Skinny has suggested, you will find opportunities once things settle. Could you need encourage him to join cubs or something to give you a couple of hours once or twice a week?
Pete, excellent session. Loving the statfest with the pace v hr now and then comparison,