Roads, mills, laps

Sub 2:30 Magna Carta 1. 1 workout per week/Marathon Pace. 2. Sustained track workouts 3. Race longer races. 4. Drop more weight. ~~5. Limit beer consumption to 1 beer/evening.~~ 6. In bed by 10:30 pm every night. 7. Recovery workouts are real recovery workouts. 8. Hill repeats. 9. Interval workouts of 1k-3k are at sub 5 pace. 10. Weekly mileage > 100. 11. Maximize mileage in singles.