Well this might surprise most people but actually if you look at kenyan and moroccan intensities you will find that they come along nicely with the Maffetone system. They might go a tad over at some periods of the year but well before workouts are introduced most so called tempo runs are actually runs like Phil Maffetone would like to see them.
Maffetone approach:
180 - age
- 5 if diseased or injured or not training 5 times a week
0 if training 5 times a week
+ 5 if training more then 5 times a week
+ 10 if over 65 and training more then 5 times a week
If we take a 30 year old with maximal heart rate of say 186 and an anaerobic threshold of 170 and do the formula his maffetone would be 150 or 155. This would be closely to his aerobic threshold this intensity and well below anaerobic threshold and even slightly below marathon pace (say mp = 87% mhr thus 161 bpm).
Now unlike most now maffetone recommendations are for most athletes to do most of their workouts at MAFF to MAFF - 10 bpm.
Maffetone also made a speed chart where he relates MAFF pace to a 5 kilometer pace. For slow runners there is a big discrepancy probably needed to as their aerobic systems are poor. But the fit athletes have to run fast according maffetone.
A 13'28" runner has to do most of his aerobic runs at 5'15" - 5'30" p/mile pace. A 13'10" 5 kilometer runner has to run most of his runs around 5'00" - 5'15" p/mile.
This is actually nice in line to what you saw in the training system of hicham el guerrouj.
If guerrouj would have trained like a marathon runner with his shape he would be well below 2 hours 12 minutes or his training pace.
Thinking those Moroccans where training at anaerobic threshold for nearly all of the runs would be a mistake.
Further add two interval sessions to this and you get to a moroccan training system.
Phil Maffetone told athletes that they where to do intervals or tempo runs after they had build there maffetone to the maximum and they could then do intervals until their maffetone pace fell again. Back to building a base afterward.
What for a 13'00" runner would be 5'00" p/mile running for 30 minutes or 6 miles would be 4 miles for 30 minutes for a 18' 5000 meter runner.