I've got a specific 800 training question.
Let's say a teenage runner has well-above average speed, runs efficiently, and decent aerobic conditioning. He does some limited strength training, so has a reasonable all-round program.
He can run a nice, crisp first lap with good form, and we want to make sure he can sustain it with a 2nd lap within 2-3 seconds of the first one. I want him to have the confidence to push the first lap a little but be able to bring it home, especially in the last 300.
Are there any specific sessions to help with this part of the race? That is, sustaining the fast, relaxed striding well into in the 2nd lap?
Is it solely the usual aerobic or lactic threshold conditioning, and further developing this? I'm trying to limit this due to his age.
Is it a set of say 4 x 500s or 600s at 1500 speed, to help with strength at the 70-90 second mark?
Or heaps of 800 race speed work in-season, with some sort of mix of 200s, 300s and 400s, to get him used to running relaxed at that fast speed under pressure? And if so with what recoveries?