I listened to the first half of the interview and I didn't catch a great deal of content there other than that the conditions and organization and so forth were all great, that he felt good and was hitting his pace, and that, I think, it got challenging somewhere after 30k. Regardless, fine debut on his part and excellent job by Renato coaching him and letting us know the training in such detail. It is always an exercise to figure out what the km pace means in minutes per mile, but I get reasonably close by starting from the fact that 3:20/k=5:20/M. Basically, there is a reasonable pace on easy and long runs, a pace not particularly fast for a 13:12 5000m runner (that's close to 4:15/M, so he's doing easy pace at 5k pace + 95 seconds/M or roughly 1/4 to 1/3 slower than 5k pace, which is roughly like a 16 minute 5k runner (5:07ish) running 6:40-7:00 pace easy, about normal. The key to the training, however, seems to be high total volume in long reps at marathon pace or a bit faster.