Golfer - to achieve my sub 3 I pretty much followed the Runners World free sub 3 schedule which peaks at 60+ miles/week during March.
I tend to concentrate on average pace for the week which would be a lot higher than normally recommended.
The last time I did sub 3 a typical week looked like this.
61.33 MILES @ 7:12 with 6,822 ft ascent and 6,762 descent. This is taken directly off my Garmin for March 2012.
Thomas - as Steve says no need to aggravate your niggle with speed work or track or hills. If you don't do any of these between now and the race you will still easily achieve sub3. Do those sessions unneccesarily and it may stop you making the start line.You cannot improve your performance during the taper but you can ruin it!
Golfer - don't despair! I did my first sub 3 at 54 and my second and fastest at 56. For me it was nothing fancy just lots of training miles at a fastish pace and one track session per week. I started running at 49 and my only marathon has been VLM.
What does your training look like at the moment - how many miles for the week and average pace?