You wonder why on earth the T60 to T180 paces are listed on my post as being important. 85% to 75% of Max VO2 relate to what Dr.s Mader, Madsen, et al of Cologne Sports Institute in Germany called anaerobic threshold and aerobic threshold intensities. The zone, established nearly 30 years ago, was known to provide excellent aerobic stimulus for increases in endurance, especially relative to time and distance invested. An athlete might speed their aerobic development substantially by training in this zone while still not taxing the anaerobic system. Lydiard's runners, Cerrutty's, and many well-known self-coached distance runners used fast aerobic running in the zone that I suggested as a means of increasing racing fitness for elite competitions, though they didn't worry about the numbers, per se. It does have relevance, I believe, for a 14 flat 5km runner, just like it has relevance for a marathoner.