Here we go...
OK, if you read thru my lengthy post which you copied above, then you should understand that you are trying to do a number of things:
Let me number those points:
1 Get as much oxygen out of your lungs and into the blood where it binds to as many hemoglobin molecules as you can create.
2. Pump that blood as fast as possible, in as huge quantities as possible,
3. to as many muscle fibres as you can reach and get that oxygen into the fibres where it can be used to create energy without lactic acid buildup.
It might help to think of it like this:
The oxygen is the product to be delivered.
The hemoglobin is the fleet of delivery trucks.
The capillaries surrounding the muscles are the road network.
Every one is vital for the system to work to its fullest.
As I explained above, a form of training that works one part of the body (the heart), is not also the best system to work another part of the system (the legs).
The base building you need is to create part 3. the network of capillaries. You need to create so many that every single muscle fibre becomes wrapped in them like vines round a tree. The more there are round a fibre, the more time there will be for the oxygen to transfer over into the muscle cell. The more that fibre can be used without lactic acid buildup and without tiring.
And long aerobic running is the best way to do this. But note this, your body only recruits enough fibres to develop the power needed to run at the pace you are doing. Some fibres in the muscle are working flat out, while others are totally relaxed. If you want to train enough fibres, then you must go far enough that the first fibres become fuel exhausted, causing your body to rest them and recruit the next set of fibres, then the next...
As each fibre becomes fuel exhausted, it is stimulated to adapt itself so that it can do the same job BETTER next time (maybe store more fuel to last longer before exhaustion, maybe increase its enzymes to provide more energy at a faster rate...)
So, as should be obvious, one long run is better than two short ones. It is not enough to run 70mpw if it is made up of 2 x 5 miles every day. Much better to have 3 longer runs of 90 mins, with some shorter work (like runs of 60 mins) in the days in between.
Another reason for so doing (as the Japanese show us) is that our bodies will not recruit the thicker / stronger fibres until the thinner ones are exhausted... so the long runs are really necessary to get to the thicker (more powerful and usually more anaerobic) fibres. But the pace can be as slow as you want. Even 8 mins/mile is okay, just go further and further. (Note here that Paula's 3000m time improved this year after she moved up to marathon-type training)
So, run as many miles as you can at approx 1-mile pace plus 2:30-3.00 mins per mile (ie: if 1-mile pace is 4.30, run easy at 7.00-7.30mins/mile).
Don?t be worrying that you are training slow, yet want to race fast, your body is smart enough to recruit as many of these well-trained aerobic fibres as it needs to generate any running pace required. (Imagine lots of little dudes getting together on a tug-of-war rope; get enough of them at the same time and you can generate substantial power.)
Peter Snell showed this in the 1960s, running WR in 800m (might have been 880yds in those days) after lots of 22 mile long runs in the hills in New Zealand.
Now this won?t happen overnight, so your decision to devote only November to this is not long enough. Aim for 8-10 weeks (or as long as poss), and don?t forget to run some of these in the hills. Don?t run them hard, but lifting the knees to go uphill will recruit fibres not normally used in running on the flat and come in handy on raceday. Also run offroad if possible, just always easy, able to hold a 90 minute conversation with a running partner.
In time, a 90 min run will seem "short", and you will know your aerobic system is improving.
Running once or twice per week (within a 60 min run) at 1-mile pace plus 2.00 mins mile (ie: 6.30 pace for a 4.30 miler) for say 3 x 15 mins with a short jog in between is also good after the first 3-4 weeks. Just always be careful, as I explained above. Do not be impatient, you cannot rush this and it is too easy to do this too fast and achieve very little in the way of development.