How do I break 37 and 80?

[Swerunner]

I just ran a marathon this past saturday. I had an infection or something and jogged in 3.16. My heart was not really there.

My current level of fitness: Two weeks ago I did a mixed session: 2x2000+2x1000+2x800+400 with 400m jog in around 2’30’’ Average speed (/k): 3’42/3’36/3’28/3’05. I also did a 4x6k with 1k jog rest (marathon session) with average speeds 4’10/4’08/4’04/4’04.

I’ve also done 8x1000, 10x1000 and 12x1000 with 1’ rests. Average always around 3’36-3’42/k. Usually the difference between the intervals are not more than 2-3s. I’m like a puffing train

My aerobic base is definitely quite good. The last 10wks I’ve done looooaaads of runs at 4’/k. Like 3x5k, 4x5k, 3x6k, 4x6k etc.

So. Is this good enough or do you want me to do the 4k time-trial? If so, I’ll do it tomorrow.