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Smoove
RE: Training Log for a 2:30ish Boston Marathon 2018
Yep, it might be hard to tell but these first six weeks were mostly v02max workouts.

5 x1200 @ 5k pace w/3:00 active rest

2 x 1600 (4:59 5:08), 3:30 passive rest; 3 x 1000 (3:12-3:13) 3:00 passive rest
3 miles up, 4 miles tempo (5:38.5), 3 miles down

4 x mile (treadmill/track) 5:07 (4:00 active), 5:07 (transition to track), 5:14 (4:52), 5:04
2 mile warm up; 5 x 1600m (5:22.6) cruise intervals; 8 miles easy

18.5 miles easy
4th of July 4 miler (20:28)

6 x 1000 @ 3:08 with 3:00 active rest
2.75 mile warm up; 2 x 2 mile cruise intervals (5:27, 5:21; 2:00; 5:19, 5:31); 7 miles easy

6 x 1200 @ 3:40.65 w/3:00 active rest
2 mile warm up; 5 x 1 mile with 1:00 rest (5:17 (t), 5:12 (r), 5:20 (t), 5:17 (r), 5:19 (t); 8 miles easy

2 miles up; 4 x 2 miles tempo - 10:48 (LD)(2:02); 10:53 (G)(2:20); 11:10 (G)(2:57); 11:12 (LD); 2 miles down

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