Great site for calculator. Plug in your latest 5K or 10K time trial....and it tells you how fast you should be doing your easy runs, tempos, and intervals to increase VO2.
http://www.fasterrunning.com/oldsite/calculator2.htm
Work backwards from your marathon goal time, and you can figure out where you need to be in 18 weeks. I'm using this calculator to figure weekly speed runs after time trials. This should help notching up speed safely.
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