I had a friend who ran 2:17:01 and he barely approached marathon pace for his workouts. He just ran by minutes and would run really slowly. A typical long run was 2.5 hours-3 hours at around 7:00 pace and he would aim to get at least two hours of running a day. He'd occasionally jump on the track for some random and unstructured intervals but he felt best with a lot of easy jogging.