Plan for week -4:

Total: 47 miles.
Long runs: 8 and 9 miles.
Time trial: 3200 m warmup, 10000 m time trial, 3200 m cooldown. Total of ~10 miles.
Track: 3200 m warmup, 4 x 600 m at goal pace (faster than 2:24, but no faster than 2:19 - these correspond to 1:36, 1:33/lap respectively). Run 200 m recoveries no faster than 1/2 of the time of the interval. 3400 m cooldown. Total of 6 miles.
Two easy runs of 7 miles each.