You know it's crazy, I don't have to imagine not knowing it! I actually don't! That's what letsrun is usually for, educating people about running. Congrats on knowing everything, I wish I did! Feel free to contribute to the conversation. I would really value your input.
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Anyway, I'm finding that our guys respond well to what is currently our marathon pace in the AM for the longer stuff.
In the evening, I usually keep it pretty short and they've been able to handle 10k pace. Typically I have them start about 2-3 seconds above 10k pace (they get a range) and then hitting directly on 10k pace for the last half. I find the most difficult part is talking to the boys about fueling correctly. I've cut the second workout for some if they've had class all day or admittedly weren't feeling great. These college kids aren't perfect!
So, my guess is that the paces people have talked to me about work well at sea level as well. I guess, for me, it's been more about managing the volume they do. We've started around 7 miles between the two workouts and worked our way up to 9-10 for some.
I think the most important thing is staying on them about hitting the paces and not doing "extra credit" since everyone is hyper motivated by the mere utterance of "double threshold." Their confidence has been at an all time high this year but I've made sure to mention very frequently that this is no magic bullet, as much as they'd like it to be.