This is the schedule from when he was younger, obviously not every week. I got it from the guy
Mon - Easy jog 8k + easy jog 8k and Gym work
Tue - Morning: Long threshold workout
Evening: Short threshold workout
Wed - Easy jog 8k (and sometimes some sprints in spikes)
Thu - Morning: Long threshold workout
Evening: Short threshold workout
Fri - Easy jog 8k + easy jog 8k and Gym work
Sat - workout : ~2*10*200m hills
Sun - easy longrun ~1h20 20km
The "easy jog" sessions are not always distributed like that, that's usually about how he feels on a given day, if he thinks he can manage two jogs or only one, and the length of it, because the main goal is to recover so he does not have a strict schedule about that. The only thing is that "easy jog" sessions (without including the long run) should be about 1/3 of his weekly mileage and the pace should remain very slow.
He doesn't do a lot of race pace during fall/winter but sometimes Gjert makes him do some 200s at race pace and strides.
When track season begins, slowly replace Saturday hill session with faster intervals on the track and gradually build up to stuff at mile pace like 2x5x300m with 100m jog recovery and 3' between sets, when he broke 4 in the mile, I believe he was averaging around 44 seconds on this session.
Gjert does NOT want him to race that kind of session, he should feel comfortable at race pace and not go much faster even if he could.
He does not measure lactate a lot during threshold work because he has the heart rate monitor and he knows quite well his threshold just by feeling, he usually measures lactate during track intervals.
I did not train personally with him so I don't know the details and pace but a friend of mine who did, told me everything, you can see with his Instagram posts that this is very accurate (for example, he usually posts gym workouts on Monday and he posts hills only on Saturday) but remember that his training is FLEXIBLE.