So, last year El G himself visited my college team when he was here for some event related to the Boston marathon. He told us of a workout (through a translator) that completely blew my mind. I can't remember the exact times, but the workout was as follows:
1000 (2:14), 30 sec rest, 200 (25)
800 (1:49), 30s, 200 (25)
600 (~1:20) 30s, 200 (25)
400 (50? 49?), 30s, 200(25)
200 (24), 30s, 200(24)
I think the rest between sets was 2-4 mins.
I don't really remember the details after the 1000, because I was just so awestruck that he would run THAT fast as part of a workout. The workout was done at altitude in Morocco, and I remember that the 600 and 400 times were more along the lines of 800 pace.
Anyways, this really showed me that the top athletes in the world can do absolutely incredible stuff.