Nice! Glad I caught that. I know you're probably busy with life and your "in-person" athletes, but you really should consider setting up some kind of e-coaching service. It would be a nice side job to whatever else it is that you do. I'd certainly sign on and and I'm sure others would too - just look at all the responses every time you post. Hope all is well. Take care.
This is actually great advice. I also subscribe to the philosophy that you must build up overdistance endurance before "moving down" one speed level. I built up to these levels over the course of a summer, but I ended up running 13 miles at 6:00 pace --> 10 miles at 5:40 --> 8 miles at 5:30 --> 6 miles at 5:25 --> 5 miles at 5:20 --> 4 miles at 5:15 --> 3 miles at 5:10 --> 2x2 miles at 10:10.