There have been three different reports of Paula Radcliffe doing a workout as the following.
One of these was in 1999. Another in 2002. The third did not specify the year.
The time for the entire workout amounts to 3x 4000m at 14:55 5k pace, with the fast runs averaging 13:10 5k pace. I believe the fast times but, having done these types of sessions before, think they probably overestimated the speed of the recoveries.
I say this because such a workout certainly demonstrates sub 14 5k and sub 29 10k capabilities. And I am sure Ms. Radcliffe has been getting much more out of herself the last 3 or 4 years than to underachieve by so much in races.
Here is the workout -
400m in 65, 400m in 80
300m in 47, 300m in 60
200m in 31, 200m in 40
100m in 15, 100m in 20
repeat again without stopping. One set is 4000m.
jog for five minutes
repeat set again twice. Total 12000m.
Average of fast runs - 13:10 5k / 4:14 mile pace.
Average of workout - 14:55 5k / 4:48 mile pace.
Again, I think the speed of the recoveries has been overestimated. Or do you think such a workout, done on a consistent basis, is only indicative of 14:32-14:45 for 5k and 30 minutes for 10k?