Last Long Run (32K Variable Pace Run)

Hello, this is Focal. haha
While preparing for the Jena Marathon, I have run over 30k six times so far. Since early July, I have been running them as time-based runs, but as the weather improved, I started mixing in MP (Marathon Pace). Last week, I ran with quite a bit of MP using a buildup method. (I also failed two long runs in between... T_T)
With the Seoul Race coming up in a week, I was wondering what to do for my seventh and final long run. I noticed that people overseas seem to do variable pace runs quite often, so I decided to try it. I thought having breaks in the middle would be more beneficial for recovery.
My plan was to run 32km by repeating a set of (4km at 4:00/km + 1km at 4:30/km) five times after an initial 8km at 4:30 pace. (Excluding the final recovery)
Since the average pace was roughly around 4:11, I figured it would definitely be harder than last week's buildup (average pace 4:15). I was also curious about how much recovery I would get at a 4:30 pace.
The result was successful as planned, finishing with an average pace of 4:09. The 4:30 recovery was truly at a just-right level... haha. I always felt like buildup runs meant sacrificing the early stages, but variable pace runs are definitely intense right from the start... haha. Doing long runs on a track alone is truly hell... At least it was less boring than the beginning of a buildup run, which was a relief. It's also good from a marathon-specific training perspective. The weather was on my side today. Now I plan to rest a bit and prepare well for next week's Seoul Race Half. haha Have a great holiday~~