re symmonds, buzz, dude is out there running splits down near 50 even sitting back. 11.5 100m masters. he was a D3 guy, that wouldn't be horrible there. 47.5 400m. might win a D3 meet. y'all are trying to turn people with plenty of speed into marathoners.
i have had this discussion with people about wottle. wottle was winning from the back but it's in 1:45. so it's like he's a second or so behind the pace, in contact with the pace, on a low 50s first lap. so a fast lap for that distance. what wottle could do was sit back on that pace and then run a fast second passing people. i'd assume he's high 40s 400m. not. slow.
also, i think some folks are conflating "what they do on a long run" with like a 7 day regimen. or how hard they do those days. it's kind of like i loved pool work. i don't see a ton of value in a 10k jog to winning an 800 other than you want an easy day. and i think if we bring effort in, a bunch of mile intervals probably tap out some of the reserves an 800 guy needs.
the way we generally prepared to run a 300H or 400m was a mix of fractions of distance, and then some work slightly beyond race. like either 100s of hurdles or sprint work, or let's do 400H today or 600m. extend that out for 800 and what makes sense is some 200-400 work, some race distance, and some 1200 type stuff. 10k is overkill.