“Between 2006 and 2008, I was running OK, but I decided that something was wrong with my training. I decided to go back to Eldoret, and I adapted to new training. I started working in the gym, doing weights and flexibility training. It made a big difference. In April (this year), I went to Barcelona, where I’d run 27.32 (10k) in 2009. I ran 27.04, and it felt a lot faster”.
-Kenyan distance runner Josphat Menjo who basically came out of nowhere to run sub 13:00 for 5,000 meters and 26:56 for 10,000 meters (the year's fastest time) by himself (no pace setters or close competition). globerunner.com
I'd love to see his workout regime!