+1 for Madbee - Its the last mp session that will give you the best guide, and you will be more tuned in to what that pace needs to look like by the time it comes round. I also read it was half x 2 + 12. which is accurate for me
Sister - Get a race booked - 10 miles or half will be fine - pick a good course that will give you a good time and be honest with how it went. Refer to the Westy links re pace guides. I also try to get a final race in a bit closer to A race day - even if only a 10k to confirm/reinforce where I am at.