The Workouts

6 Examples of Interval Workouts (For a 2:00 HS 800m runner) (For masters, double the recovery..and reduce the reps by a third in workouts 1 and 2!)

1) Increasing speed/decreasing recovery reps
5x (4x200m) @ 33-32-31-30-29 w/50-45-40-35-30 sec interval by set (no additional
recovery between sets!!)

2) Russian intervals
5x (3x300m @ 48 w/jog 100m at 30-sec) Jog 800m between sets

3) Tempo intervals--IMPOSSIBLE  
2x 1000m @ 2:55 (70-pace) w/60-sec Int --4:00-- 4x500m @ 1:21+ (65-pace) w/60-sec Int -- 4:00-- 2x 1000m @ 2:55 w/60-sec Int. 

4) Pick-up reps
8x 400m @ 70 w/90-sec Int and #s 2,5,8 @ 63

5) Neg-split reps
2x (300m-500-400 w/neg-split last 100m) @ :32+14 (=:46 300m) . . . 66+14 (=1:20 500m) . . . 48+14 (=62 400m) 2-min btw reps/jog 1200 btw sets

6) Sit 'n Kick Reps
5x (400m @ 64 . . . rest 30-sec . . . 200m @ 28) jog 1200m btw sets

The Breaking the Barrier 800m workout

Workout/goal for sub-2:00 800m: 12×300 at 43-45 seconds with a 1:00 recovery.

If the pace slows to a 47 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 28-30 seconds with a 1:00 recovery.

If you slow to anything slower than 31 or 32 seconds, then drop to running 100 repeats in 14-15 seconds with 30 seconds recovery.

Workout/goal for 2:02-2:07 800m: 12x300 in 45-47 seconds with 1:00 recovery.

If the pace slows to a 50 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 31-32 seconds with a 1:00 recovery.

If you slow to anything slower than 33 or 34 seconds, then drop to running 100 repeats in 15-16 seconds with 30 seconds recovery.

Workout/goal for 2:08-2:13 800m: 12×300 at 48-50 seconds with a 1:00 recovery.

If the pace slows to a 53 or slower after a minimum of 4 repeats of 300 meters, then drop to running 200s at 33-34 seconds with a 1:00 recovery.

If you slow to anything slower than 35 or 36 seconds, then drop to running 100 repeats in 16-17 seconds with 30 seconds recovery.