Longer intervals, or play around with the tempo run maybe.
One of my stock sessions is "threshold miles"; 5 or 6 x mile (or more usually 1600m on the track) with 30 seconds recovery. Be strict with the recoveries so that you're spending more time working close to threshold. Start with 5, and you should be able to run a bit quicker than HM pace. Or you can hit similar pace with something like 3 x 2 miles with 90secs/2mins recovery.
For the tempo run, doing a progressive run as suggested is useful, e.g. 4/5 miles starting at HM pace and increasing to 10k pace for the last mile. Or get used to running longer tempo runs; 5/6 miles @ HM pace, or even 8-10 miles @ MP, again maybe with a fast finish.
Thanks for the link that's a great help. Is there a way of setting up intervals on a concept rowing machine?. I usually do 500 meters, 2000 meters or just a single time. Thanks
Yes, depending on what machine you've got I'm sure you should be able to pre-programme an interval session where you can specify distance and/or time for any number of reps.
My rowing's been a bit on and off recently. Just 26 sessions so far this year according to the training log, and my main strategy for marathon training (VMLM 2017) is to run more miles, with most of my x-training being in the form of cycling. I never did invest in a Concept 2, and the gym is further away than it used to be!
Rowing is a fantastic aerobic work-out and definitely a good complement to running. You work a huge range of muscles so as well as being a good calorie burner it's good for exercising muscles that running doesn't reach and is great for core strength.
There's been a few discussions on here but I'd suggest having a look through this thread (warning: I feature heavily!) for more, including suggestions on how to progress training sessions. Here's the Pete Plan that RW user Muttley refers to.
I'm only 300 miles into my Boston 5's (and about the same into a pair of Adios Boost as it happens) and they feel fine. As far as the Boost material goes I'm also 600+ miles into a pair of Glide Boost 7 and they're also perfectly fine, but there's more midsole material in those. I guess if you've got two pairs on the go on different mileage, that can be useful for comparison. I'll probably get a pair of Boston 6 for HMs and marathon in the new year and save the old ones for fast training.