What pace should 10 mile tempos be for someone looking to run a marathon in 3:30 ?

Your half marathon pr is 7:42 pace but you say you do 8-10 mile tempo runs at sub 7:30 pace? You say you are a low mileage type, what that usually means is "I run all my runs way too fast so I can't handle high mileage." Slow down your easy runs and tempos and get up to at least 50 mpw. Do that for a while then get up to 60. Then do that for a while and move up to 70. You'll get much faster from that than worrying about tempo run pace.

By the way are you male or female?

You should be thinking about upping the average miles to 50-55 mpw through late November and shoot for 3:10 or better if you can run a 5:40 mile without specifically training for the mile. The increased fitness will likely produce a 5:20 mile when you peak.

I'd do your 10 mile tempos at 7:55 pace.

warm up for 2, 10 miles at MP, cool down for 2.

Shoot for an even pace. do not pick it up until mile 6.

i always found MP runs to be really hard.

At 3:30 pace you are running a marathon not racing it, it's all about building your endurance and aerobic fitness. 3:30 pace is 8 minute miles which should be a walk in the park. Concentrate on your long runs and add in some races from 5k to half marathon to judge your fitness. The idea about running a timed mile is a good one.

To the person who suggested I do my easy runs too fast, I run most of them at around 9 minute pace (maybe closer to 8:30 if I’m feeling good) but this feels natural, I find that running much slower feels very forced and unnatural. Obviously I don’t mind upping my mileage and slowing down to 10 min miles if it will help my performance but do you have any tips on how to get that to feel natural instead of like an awkward shuffle between a walk and a jog? I am a fast walker and can actually walk at 10 minute mile pace (6mph) for up to half an hour if I’m really trying but if I’m not trying I can walk 15 minute miles (4mph). I do occasionally enjoy walking.

To the person who suggested I aim for sub 3:10, I definitely will one day but today is not that day. It wouldn’t be practical to aim for that time right now, I may have the speed but I don’t have the endurance. I would be very hard pressed to even race a half at that speed.

I agree that you are running a bit too fast - unless you are a speedy guy - like 55 seconds 400m, 2:10 800m type. I am a 2:50 marathoner and my easy run is normally betwen 745 - 830 pace. MP tempo, I run 630-640 pace, so add 75-80 seconds to that, which should be 745 - 755 range. This is in line with what others suggested.

Sure, when you change the tempo of your run, it will feel strange for a week or two. But, that is a change for good and I would do that.

For easy runs, my rule of thumb is: If I can NOT maintain 3 step inhale, 4 step exhale, I am running too fast.

I run a 240 marathon and my easy runs is a little over 8. Maybe 9 if I'm tired. I sometimes run 9:30 to 10:00 if with friends.