MN Chris,
I was aware you were referring to V. Billat's stuff on the 30/30 question. You are always safe with 5k paced training. I like to get runners up to 3-4 x 1 mile (even had one marathoner do repeat 2000s) at this pace before moving them down to (beginning at 800s) 3k pace (if required).
RunForTheSON,
Hope things go well for you in phase 2. Look to run something like 3-5k total running per session of 1500m pace [like 2-3 x (4 x 400m in 1500m pace with 90 rec) 5 mins jog between sets. Get the recovery down to 60 secs as soon as possible and work on cutting out the 5 mins jog]
And something like a total of 6-8k at 5k pace in the race-pace session (made up of 800s-1200s-mile repeats with equal or slightly less time jog recovery).
For the LT session, something between 10 mile and marathon pace is fine and a min of 35-40 mins (never faster).
Good luck in the upcoming races.
BTW, I would hate people to think I was not responding to a posed question, so if it SEEMS like I haven't replied (and it is probably just because I am not aware of it) just drop me a one-line email to
hadd100@yahoo.it
telling me which thread to check and I'll get back to it asap. I don't read many threads (who has the time?), although I usually check those I have previously responded to, or those that have my name in the thread title.