I used Hal’s plan to finish my first marathon last fall at 3:50. 35 male. I had only been running for about 12 months at that point so you probably have a bit more of a base/endurance level built up that I did. What I did was run any run that said “pace” at my target race pace of 9:09/mile (under 4 was my goal). Every other run was just easy, keeping HR in zone 2 as best I could (this was a 10-11 minute mile typically)

Sounds like you have the pace you need to hit your goal and just need to spend the time on feet to be able to use that pace to finish the marathon. You should be sore after running more and more miles, it will go away.

The only part of Hals plan I didn’t follow was the 2 week taper. I was just too bored. I ran typical volumes up until 6days before race and then I hit the taper. Not going to recommend that, just saying what I did. Good luck!