7 Week 5k/10k Training Cycle

Very Nice. If you get bored with the workouts try some slight variations such as 10 x 800 instead of 8 x 1000 or change the number and length of the hills repeats. But if you don't get bored what have listed sounds great.

This sounds good to me, but overall I think it's better training for the 10 than the 5. I understand the need to compromise and play to your personal strengths, though, to run well at multiple distances. I like the way you put the 12 x 400m hill repeats to follow a relatively easy 15K aerobic threshold run and then follow it with an easy pace long run. A lot of people don't give the hill sessions enough respect in terms of recovery. That hill session at that pace will kick your ass for a few days so don't put it in a week with another harder quality day.

Like I said, I think this is a very solid and balanced training schedule.

I reread your initial comments more carefully and I do have one suggestion. If this is something you will repeat over and over for 2 years, I would make the 2-week periods of just easy aerobic running more frequent than just once per year, otherwise I think you will get burned out and stale or injured. How about something like twice through your schedule (14 weeks), then 2 weeks easy, then repeat. Or at least one very easy week every 14 weeks. Fourteen hard weeks is a chunk of training that requires a little easy time to let the body recover and fully benefit from the hard work you've done. Hammering away like this all year long for two years with only 4 weeks of easy running in two years I think is out of balance. But I will admit I am not an expert on exercise science or physiology, just relying on my own 30 years of training and learning.

I'll tell you one thing, though, I admire your long range view and dedication toward your running. That coupled with this training, not being afraid to make some adjustments as you listen to your body, and doing the little things (stretching, icing, massage, etc.) to avoid injuries, should give you some great results in 2 years.

Thanks for the kind words and feedback. Just to clarify a point. I would be taking 2 weeks of down time twice a year. So that would be roughly a 2 week break after every 3rd or 4th 7 week cycle. Over the course of 2 years that will be 8 weeks of break (about 7.5% of the time). Of course I can adjust this as needed.