Recently I have been training for the 800 to be able to walk on at a school. PR from last year was a 2:05.00 as a seniorin HS on nothing but 100m-200m training (I came from a sprinting school), just now after a workout yesterday (200-400-600-800-600-400-200, 2:00 800m pace) the coach wanted me to finish the day with a all out 800, to our surprise I came in at a 2:08.15. As far as the 800, where should I be at right now estimatedly fresh?
My trainer also wants me to open up running above my race (1500) and below my race (400). Recently, my coach has told me I have a little bit more turnover to be considered as a strictly 800 and up runner. I just don't know how to run run a 400 to well. The other day after practice I did a 50 sec test run (all out until 50sec) I had about 20-30meters left until the finish line, mind you this was after a 4mile run and 2x300s all out. I also have done 3x400s 55, 57, 58, and finish the day with an all out 300 at 38. Judging off of this, where should I be at in the open 400? And how should I, an 800m runner, run the 400m? Is there a different race strategy for the type of runner i am, or is it the same as an average 400 runner. Please respond with your opinions, your response will be highly appreciated.