Posted: 02/05/2016 at 13:11
I think those wednesday runs look a bit slow, I would be running those at 8mm. But the faster sessions look spot on, that is what will get you to 3:30. People are quite happy running long slow runs, but you really do have to push yourself in speedwork otherwise - sorry for the cliche- you will just be a long slow runner. I haven't run faster than 3:32, but in that year I remember chasing the faster guys in our club on club nights, absolutely balls out, and in January I was nowhere near, in March I caught a guy who turns in a 1:27 half marathon over a mile and a half section.
Then, your long runs get easier too, you can focus on your form and concentrate because you should hardly be breaking sweat on anything longer than fifteen miles.
On a less positive note, 3:30 sounds a bit optimistic based on your 5 and 10k times, what's your half time?