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so I'd concentrate on half mile/800m, km and mile reps.
6x800 this morning with 90s recovery between each. Ran them at a pace that I thought I'd be able to do all 6 at, faster than recent 5k pace (5:40/km but then I think I was slacking on that parkrun) but pacing was a bit hit and miss (5:17/km, 4:55, 5:08, 5:04, 5:17, 5:08).
Nice to have something to aim for (the end of the 800m rep) and recovery to look forward to.
Greenbank
Yeah that looks pretty sensible. I think for intervals, this is taking care of the VO2 max end of things, but no need to do anything too short and sharp for marathon training, so I'd concentrate on half mile/800m, km and mile reps. You could alternate these and progressively build up the volume for each session over a few weeks, e.g. 6 x 800 building to 10 x 800, 5 x 1km build to 8 x 1km, 4 x mile up to 6 x mile, all with about 90 secs/2 mins recovery. Target paces would be ~5k pace for the 800s, ~10k/bit quicker than threshold for the km/mile reps.