I used this training plan from Runner's World for my first half marathon this year. It has beginner, intermidiate, and advanced plans.

http://www.runnersworld.com/...4-258-6851-0,00.html

Maybe it can give you some ideas on interval lengths and pacing. FWIW, I followed the intermediate plan and did the track workouts on a treadmill. Come race day I was very well prepared.

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"Go that way, really fast. If something gets in your way, turn." - Charles De Mar

mile repeats work up to x 5
1200 repeats work up to x 6
800 repeats work up to x 8

5-4-3-2-1 (5 laps, 4 laps, 3 laps, 2 laps, 1 lap w/ 400 jog b/w each)

800/400 x 4-6

Those are some that my hubby/track coach had me do. I run a 1:34 1/2 mary and 1:44 off the bike; 42 min 10k, and 45 off the bike..... Not flying, but considering I too was a 200, 400, hurdler (100 & 400) and triple jumper, we're thrilled!

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Tiger for Life -- War Eagle!

FWIW, the following was one of coach's classic workouts when I ran high school track, and I still try to do it a couple of times a month when I'm gearing up for a half IM or an Oly:

1. Warm up 1 mile

2. 12 x 400m intervals, with a 400m recovery jog in between each interval. For the intervals, I usually do 3 sets of 4 descending: for example, 400m on 75 sec, 400m on 70 sec, 400m on 65 sec, 400, on 60 sec; then repeat that set twice more.

3. Warm down 1 mile

4. Stretch, go home, collapse.

Given that your weekly volume is 25 miles, at 8 miles this workout may be a bit much and run the risk of injury - maybe try starting with 4 x 400m or 6 x 400m, and work up from there, as time and inclination allow.

And obviously, the times that you're running the intervals on is dependent on your fitness level; the point I try to make in my own workouts is to run sets where each quarter mile is at a faster pace than the last, with the easiest quarter mile being at about 80% effort, and the fastest being pretty close to a dead sprint.

I did the exact workout last week, only with 200 jog (about 1 minute) between each 1, 2, 3 of each 4x400 set. I took a complete lap between each set (1-4, 5-8, 9-12). And a bit longer warm up with drills and cool down.

I'm sorry, but did you just say you jogged 200m in 1 minute?

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I know I'm promiscuous, but in a classy way

I'd do a threshold run over a track workout, for HIM training. w/u + 30 min threshold + c/d

On another day do 5 x 60 sec fast inserted into an easy run.

have run 1:40 off the bike doing that (had a bit more run volume than you do, but no track workouts)

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maybe she's born with it, maybe it's chlorine
If you're injured and need some sympathy, PM me and I'm very happy to write back.
disclaimer: PhD not MD