Hi BlueMoon, I agree with 15west, about the long runs and stuff.
I use the McMillian pace calculator to get my paces for P&D and I always use the higher end of the pace. Using your 10k pace of 36:01, if this is a recent performance then this will be your paces are below. I used a Nov 2013 10k pb of 36:55 to get my paces, I ran 2.46.55 at Frankfurt and most of Recovery and easy runs were really slow as I was always totallyed dead on these runs and found 7.50 mm hard tbh.
Do not worry about the paces at the fast end, try and keep to the slow end so you maximize recovery ready for the hard days on Wed, Fri and Sundays. I did Lactate to feel, if felt hard it was hard enough. The trick I believe is run to feel or effort, if the lactate or marathon pace effort is feeling hard then its going to do the trick. In my Frankfurt plan I hard ran near or close to marathon (6.19mm) pace at all in training.
Your paces below
Recovery Jog = 7.42 mm to 8.25 pace
Easy - 6.38 to 7.37 pace
Lactate (tempo) = 5.51 to 6.05 pace
Medium/Long Runs 6:44 to 7.53 pace
Sorry if this has covered old ground but IMO to many people worry about pace they are running in marathon training. It should be done on effort.
Cheers 15West and Fergster. Mileage was 70miles avg over the 18 weeks, I did the 70 to 85 plan.
No tweaks at all, I lost a total of 3 days this time around due to a cold. One thing I do is a do my Strides hard instead of relaxed. I follow the plan to the letter and very rarely switch anything around unless I had a weekend away, I would do the long run on a Wednesday night after work.
Some days I was just totally wiped out a missed the odd mile or two off a few runs towards the end of the Wed or Fri runs but generally hit every session.