Here is my Bernard Lagat story:
I first heard of Bernard Lagat when he ran at Washington State University around 1997 to 2000, and followed his running career. Then one day in 2007 I looked out the window and he literally was running by my house and up the street faster than any runner I have ever seen run around here. The other posters here have covered his training well, with an emphasis on quality, like 5:15 to 5:30 pace for 8 miles. The last time I talked to him a few years ago he told me he was doing 70 to 80 miles a week. Maybe he is doing a little more now for 10k? I do not know. He also does some hill rep workouts.
I will now pretend I am Renato Canova. I will tell you the workout I saw Bernard do on a 2 mile gravel dirt path with ruts and a short steep hill at the end (not a fast surface) at 7100 ft. altitude in 2007, before he won 2 gold medals in the 1500M and 5000M at the 2007 World Championships in Osaka.
The workout was: 15 min warmup, 2 miles in 9:12, 3min jog, 2miles in 9:18, 3min jog, 1 mile in 4:24, then 15 min warmdown. Simple and high quality. The entire workout was done in less than an hour with warmup and warmdown included. Even Lagat finished his reps bent over, hands on knees, and unable to speak for a while. Because of this...he could not answer all the training questions I had for him at the time.
He is still human...sort of.
He is also a really nice guy and even let me run the first mile of his warmup with him, which of course was very exciting for me. I was the only person there watching his workout. There was an older Native American woman sitting on a bench that I went up to after he finished his workout. I asked her what she thought of his running. She said..."Yea. He runs pretty fast."
Maybe a bit of an understatement for the best runner on the planet for 1500M and 5000M in 2007.
.......Go Bernard Lagat!!!......