A good set of intervals, Isabel. 200m is almost exactly an eight of a mile, so 8 x 54 secs is 7 mins 12 per rep. They were a little slower than this but don't worry - even if you did 1 second slower (and I did say 'approx' 54 secs ) per rep, it would add on 8 secs to the overall pace per mile, bringing it to 7.20 which is very close to where you were... AND all on the back of your longest run ever on Sat. Great progress!
I was liking your rejigged schedule a couple of posts back, but reading what you've just put above, I advise strongly that you DO NOT do your intervals on Friday. It's just not a good idea to do them 2 days before your final important long run. What I suggest we do is keep the overall mileage at 7M for the session but do just 4 x 400 plus the threshold pace mile - and be mindful of the desired pace for the 400s - which is approx 5km pace not a sprint!
As for the marathon pacing, if you did 10 miles at 8.50 that would be 1.29.20, 10 miles at 8.40 would be 1.26.40 and 10k (6.2 miles) at 8.30 would be 52.49 which adds up to 3 hours 47 mins and 49 seconds. I think my maths is improving
Thanks Gareth.... so I've posted the revised schedule below after the adjustments we discussed at Training Day. The first of which is that we've reverted to Gareth's upgraded pace guidelines as the more conservative ones I gave him as he returned to training post-injury are now feeling too slow. A reminder:
Very Easy 11-11.45 Should feel as if you could do this all day. Easy 10-11 Should feel comfortable. Can chat quite easily. Steady 9.20-9.50 Still comfortable but slightly more breathless and less chatty! Threshold pace 9.00-9.15 Challenging but controlled effort. Can get short phrases out. Breathing should be hard but controlled, not ragged Speedwork 7.30-8.30 min mile depending on length of rep. Tough. One-word answers only!
Current HMP 9.55
Current 10k pace 9.34
Current 5km pace 8.36
Current predicted 1 mile pace: 7.42 (giving speedwork guideline of 8-9 min/miling, depending on length of rep)
WEEK TWELVE (approx 30M) w/c 3rd March (ie. this week!)
Mon Swin/Cycle??? (Swam and ran 3.5 miles)
Tue 4M consisting of 3 x 7 mins at approx 9.35 pace with 90-sec easy jog after each one. Finish with1 M easy
Wed 5M very easy plus 3 x strides
Fri 5M of 1M easy 3M at approx 9.55 pace, 1M easy???
Sun Long run using walk/run 16 miles easy.
WEEK THIRTEEN (approx 31M) w/c 10th March Mon Swim??? Tue 5.5M consisting of 1M easy (10.20-11.20 pace) then progressing pace by a few secs per mile for next 4 miles. Finish with half a mile easy