Well I like it, however we don't know your Tempo pace. So lets say we put you on a track and send you all out, a 5k on track. Say you run a 21:30. Ok that is what 7:00 a mile approx. So tempo is about 15 to 20 sec slower per mile. So a 4 mile tempo be about at 7:17 a mile. Consistant and even. Your long run pace should be at easy long run pace...that may be 8 something a mile...you need to figure that out. The progressive run sometimes can be something like easy long run pace for half and then to hard long run pace...which may be only about 15 sec faster per mile. Tues I would try this. Warm up with jog mile. You got to learn yourself first. So go Bernie Montoya mile break down. Only watered down.Go ..600,300,300,200,100,100. Don't do his 3rd set. Bernie runs it at sub 4:00 with a jog rest same distance. You don't, water it down. So you do the 600 say in 157, you walk 30 meters and jog easy the next 170 meters and stop at the 200. your going the 300 in 4:15 rest period. The jog walk maybe took less then 2 minutes so now you got 2:15 left. Take a dring , throw water over your head if you want. At 4:00 step to the line 4:15 go! 300 in 60 sec say, same walk jog, rest water 300 go. Now these shorter rep are a bit faster than the 600 and 300. Then after recover and go an easy 4 mile recovery run EASY. Keep a log, your splits, rest periods, how you felt. You can always bring rest periods down and pick up paces. I mention all this cause I think you got to adapt first be fore you go to longer intervals. Then maybe you take on 400X7. Use your head and think. Focus on your distance runs. You need to become a long distance runner. Sooner or later you will be out fighting thru a 9 mile long run and at the 7 all of a sudden you will say,,dang I feel good! I got this. You will just be watching the scenery and flowing. Adaptation is occurring. Don't worry right now about taking longer rest periods. You can always bring these down when you decide to. Good luck and take care of yourself. Oh and take a good 5 min rest between the two Bernie montota sets off 600,300,300,200,100,100. Then go second set. 6,3,3,2,1,1.