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RE: Lionel Sanders is Full of Sh!t
I'm not saying it's actually a legit workout, but 10:05 is only slightly faster pace than he could run 10k XC on hilly Canadian courses 5 years ago, finishing around guys who had run 13:45-14:45 for 5000m. Doesn't seem out of the realm of possibilities he could run 10k pace for 3 x 2 miles 5 years later. I've done a similar workout, for example, where I was fitter than my pb and ran a couple seconds per km faster than 10k pace. If you assume he got more fit over 5 years in his 20s, that seems like a reasonable workout on its own. Not sure how much his fitness would have to have improved for it to happen during a brick workout, though.

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