This workout filmed by Flotrack shows Jakob doing 12x400 (60sec) then 10x200 (200 jog) in Flagstaff before pre classic this Sunday. He was doing the 400s between 61 high to 63 and his he was decently low. He also states that the total volume for the day was 30k.
He also gives us some incite into racing and other parts of running. Definitely a must watch
Finally Flotrack giving us some decent content FOR FREE!!!