Personally, I take with a grain of salt any kind of workout given by an athlete during their prime. Because you cannot be sure if they are being truthful. If they are, they aren't being terribly smart in giving away their workout strategy to the competition who could imitate. And if they are lying, it is a good tactic, both in that it psychs out the competition (Elite Runner X: "Geez, those workout splits are faster than I've raced...forget beating [Elite Runner Y]), and if a competitor tries to imitate it, they might just overtrain themselves out of contention.
I put a lot more faith in the workouts elite runners describe doing once they've retired from competitive racing, once they no longer have an incentive to conceal their methods.