The TWO WEEK miler's training cycle

This is along the lines of a Coe & Martin multi-pace cycle.

In my opinion, your workouts in the first week are too low volume and too closely bunched together. I would rather see you give longer-volume workouts and take 2-3 recovery days between. The second week looks pretty good but again you could add volume to the workouts. Also, you might add another 1500 type workout to the second week, because that's the primary race distance. I feel it's useful to emphasize work at race pace even in a multi-pace system.

My volume guidelines:

800 type workout: 1500m to 2000m

mile type workout: 2400m to 6400m

5000m type workout: 5000m to 8000m

I would drop both half marathon and marathon pace for a bit more steady running at 10" to 30" below theoretical marathon pace. This pace will still create a significant training effect while not affecting the immune system as much (burning a lot of sugars or training well over lactate threshold or aerobic threshold is not that good). Instead use 5 runs and 5 workouts during the two weeks and have four easy days well below aerobic threshold.

personally health wise i would leave out 5 km pace and add another fast workout and another maffetone running segment.

I would train with segments in the mileage:

For example:

The Long run:

I would warm up 15' at a very easy pace then run 45' at maf and then cool down 20'. Instead of doing this once i would do it twice. So that you have 2 long runs. This would do well in week 1 where you will do this run instead of the long run and marathon workout. Another variant is 20' on and 20' off.

The 3000 meter workout:

I would just do a lot of 200 meter reps here or 400 meter reps. As a MD runner you are more interested in learning to run relaxed at speed. 20 x 200 meters is a nice one if you are worth 8' for 3000 meters that means you will run 32" per 200 meter rep and rest 30" between. This is 20 minutes of stroke volume training with lower lactate then kilometer reps and thus less stress. If you want you can split it up in 2 x 10 x 200 meters with a 400 meter walk.

The 1500 meter workout:

Why not start a bit lighter and start with like 10 x 300 meters at 1500 meter pace. Again it will be a lot more comfortable then a couple of 800's and such.

m - AM 5 easy PM 8 x 200 some acc and 20' jog

t - 1 h 20 (2 x 20' at MAF)

w - AM 5 easy

t - 20 x 200 at 3000m pace and jog

f - AM 5 easy

s - AM 5 easy PM 10 x 300 at 1500m pace

s - 1 h 20 (60' at MAF)

m - 5 easy

t - AM 5 easy PM 400 meter workout and jog

w - 1 h (40' at MAF)

t - 5 easy (3 mi at MAF)

f - 10 x 400 at 3000m pace and 3mi maf and jog

s - 5 easy

s - 1 h 20 (2 x 20 maf)

Here are some paces that would be maf

1500m 5000m maf

4'30" 17'00" 7'00" - 7'30"

4'15" 16'30" 6'30" - 7'00"

4'00" 15'30" 6'00" - 6'15"

3'50" 14'45" 5'45" - 6'00"

3'40" 13'59" 5'30" - 5'45"

3'30" 13'00" 4'55" - 5'15"

What does maffetone mean?