To Boom:
I don't know many 14:00 - 15:00-16:00-17:00 5k runners who trained like olympians. I've only met a few who have put together some years of 90-130 miles a week to "only" have run 14:00 - 15:00+ for 5k and 31:00-32:00 10Ks.
Most of the runners that I know have trained once a day, running mileage in the range of 50-65 miles consistenly for years and yet have only been able to produce marks of high 14's to low 16's.
If ghost wants to show or prove that with moderate training we can come very close to our top potential, then why doesn't he post a real training schedules or training logs of local road runners who have improved from 20:00 5Ks to 15:00-14:00 5Ks and from 40:00 10Ks to 32:00-30:00 10Ks?
If Ghost's motivation is to help the average runner then why doesn't he talk or discusses the training that works for the average runner with family obligations and work instead of talking about Nortpoth, who certainly wasn't your average runner because he was much more talentend than most who post in here.
Nortpoth did what he did because he was very talented. Ghost seems to ignore that fact but maybe I am wrong.