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It sounds like we're not a million miles apart in pace.
I followed Hal Higdon Marathon 3 mileage pretty closely. I was already happy with HM distance so I kept the long runs at ~13 miles until the plan caught up with me, then followed the long runs as they progressed. I pushed the long runs out slightly toward the end, aiming for 20 miles instead of 18 and 22 instead of 20. But my knee started playing up so I probably ended up doing the mileage they recommend in the end anyway.
So rarely more than 35 miles a week, but it was a consistent 30 miles a week, give or take.
Started out with I'd guess a 20.30 5k time (down from 19.45 a year before) and I my long run pace was anywhere from 8 to 8.30 min miles.
I told people I wanted to go under 3:30, actually wanted to be closer to 3:20. Did Paddock Wood a few weeks out and knocked the HM time from 1:38 to 1:29, then ended up getting 3:15 (1:35 and 1:40 HM splits). Then my next run a fortnight after was a club 5k which I got 19mins on.If I put 19 mins into the RW predictor then it predicts me a 3:01 marathon which I think it optimistic. 3:10 maybe, as I had some knee concerns (and a visit to the loo).
If I get a place for next year then I'd aim for a GFA time
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duncs
What qualifies as "miles in the legs", as in what distance/week?