@amateur, I run them on a track, it helps that it is located 3 km from where I live so it is a nice warm-up and cool down in and out.
how fast do you go for your 10 x 3 min ?
you're right on your approach of running 5.30s and 5.40s, that is what I am lacking now ... some good effort in tempo pace.
In my build up last year pretty much all of my track sessions were around 5.20 pace (or slightly faster / slower) and then some good tempos between 5.35 and 5.59 (including a 25 km in 5.48, I ended up averaging 5.44 on race day).
Not planning to do anything much different for Boston. Today I'll go pretty easy and then tomorrow depending on how I feel I'll try a tempo effort, potentially 10 miles in just under 1h. Saturday rest and then Sunday in again for a long 20+ miles long run.
@reed, anything over a Marathon sounds brutal to me. I can envision running a 50 k in the future but 50 miles sounds so far away. Interesting that for a Marathon you end up doing your longest runs of around approximately 85% or even 90% of the race distance, but for the 50 miles you would not recommend going over 60% of the distance. I guess one needs too much time to recover from a 30 miles + in a way it would not be optimal to go over that distance in a single run. Good luck, I have to say that on my Marathon mindset I think it is a pity that you don't go to break 2h30 on a flat race and will rather focus on longer distances considering the shape you're in, but i understand it is all a matter of priority and looks like you can still achieve both goals and break the 2h30 over the summer.
@immunorunner, great workout and solid effort there, you are certainly close to 9.10 3k pace if not there already. I might've missed earlier in the thread, but will you run another marathon this spring / summer?