I'm training around Jama's group right now...not with them. I haven't seen any of there workouts yet, but just know that they run very slow on easy runs...about 8min/mile. That's for the whole group, 400m-1/2marathon.
Sounds like they do 3 workout most weeks, one of them being a hill session.
Do they train that slowly on recovery days year round or just during the pre-competition phase?