coach d wrote:
As for the real training, when Coe and Horwill were both alive, there used to be an interview available at the British Milers Club with the two of them, where Peter Coe said that Seb did 4 of the 5 paces year-round, only dropping the 3K pace in winter. This is where the real emphasis should be: 400 pace, 800 pace, 1500 pace, 3K pace, and 5K pace for someone racing 800-3K over a season
Yes, but the 400/800 pace were not necessarily as full sessions.
400 pace - quite tough to actually hit 45.5 pace in an English winter, but a few short alactic 60s in winter or 60m hill sprints would tick the box.
800 pace - you tick this box with strides, warmup for other track sessions,
1500 pace - they did stuff like lots of 200s (30/30), or 100m hills with fast jog back, building up the number of reps.
5000 pace, well, every mid distance runner hits this in their winter training.
And a good fartlek session can hit all of them.
I suspect what they were getting at is that at some point every couple of weeks they would touch on these gears.
You also have to watch Frank's write-ups. Lovely guy, absolutely inspiring, sadly missed, but he could get carried away at times when writing down ideas or memories.