o.k., straight from noakes, citing doherty, wilt, benyo:
until 1947, alternating daily:
1. 5x150m, 150m jog in between; 20x400m, 150m jog in between; 5x100-150m. 400s in 67-77, shorter sprints slightly faster.
2. 5x150m, 20x400m, 5x200m.
5x200m, 20x400m, 5x200m, with a 200m jog lasting 1 minute.
200s in 34. 400s in 56-75 or slower, starting faster and gradually slowing. 18km total per day.
October 1949: now 28 km per day.
Beginning 1954, needed to train twice per day. In April, started doing 10x200m total and 50x400m, for more than 30km per day. Doherty says that the speed varied from 65 to nearly walking.
18 world records. 5k,10k,marathon golds in 1952; gold at 10k and silver at 5k in 1948.