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I'm looking at introducing some intervals into my training. My currently PBs are 10k in 50mins, Half in 1:50, 10mile in 1:22. While my Marathon times have been 4:35 and 4:50 for Rutland Water and New Forest Marathon respectively I don't believe they're representative of my true marathon potential due to weather conditions, terrain and underestimating the task ahead and going out too fast on the day. Ouch!
Speedwork up to now has mainly been tempo runs of around 4miles at 8:00/mile during a 10mile run.
I think I need to add some intervals but there's not a lot of consistent advice on the web. Although there are lots of training programs.
Am I right in thinking I shoudl be doing 4 to 6 1mile repeats at around 7:00/mile with 3 min recovery? Seems to be a fair amount of programs suggesting this every 3 weeks or so.
Should I be adding 400m and 800m to that? How many, what pace?
I'm thinking of a typical week being. 4mile recovery, rest, 10mile tempo, rest, intervals, easy 4mile, LSR 13-20mile.