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Reply to John S.
you are absolutely right. The kilometers are run at either current 5 km pace or target 5 km pace. As I mentioned, I have little input on what these kids do with their HS coaches. The coaches are actually telling the parents who asked me to help to backoff from giving the runners workouts. They actually say the kids need a day off each week, need to not run those "long" miles. It is difficult to only have 2 days per week to have a complete say about what they are doing. I do have tell them to be sure to cover 1 hour of running time every day. That seems to help with recovery from the repeats, hills and more repeats that the coaches dole out.
Where do you get the 4km max for an anaerobic workout? Actually when I do fully anaerobic work, the distance is cut down drastically, typically no more than 2 miles total "work" distance, lots of easy jogging before, between and after. With the HSers, and others I work with, I limit total work to 3 miles and then only if they have a 3 month build-up of 30 mpw or more. Below 30 I limit them to 2 miles or "work".
And yes the pace is not what would fall into the formal definition of "anaerobic". However, I use Arthur's comments that the work during the anaerobic phase is like "eyewash". You want it to achieve the task at hand, getting the body used to running with a limited oxygen supply.
I hope that I understood your comments. If not, feel free to try to clarify and I will try to answer.
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