2000diego wrote:
When training for 800m, how many workouts should I do per week? How do I fit in sprint, 400, 800, 1500, 3k, 5k and 10k pace work? Do long runs and tempos count as workouts? Should my recovery days be run at the same pace as my long run, or way slower to truly be 'recovery' pace? I would like to fit in a day of complete rest but I don't know if that is feasible.
Are you trying something like 5+ pace work? Even Coe didn´t use always that much of different paces, especially in one week.
What 800m demands metabolically is a good anaerobic and aerobic capacity. In the base phase you try to build the capacity. That doesn´t mean reaching high lactates. The anaerobic capacity work includes strength training, short sprints and longer ones (100-150m), more relaxed sprints both with long recovery. The 800m pace could be done as a pre workout strides, and possibly afterwards.
The aerobic capacity includes all training from low intensity to high end aerobic. In the start of the training year the fastest high end work could be the 10k pace, and before you start the anaerobic and aerobic power workouts (pre season) you have progressed to some of the intervals reaching the maxVO2. Alternate the long intervals with really short ones like 200´s at mile-800m pace with about 2-3 times longer (in time) active recovery between intervals. Also could do combo work, combining the longer intervals and doing some short ones in the end of the workout. Do the long run the day after an intense day. In between of these 2 workouts you could do a progression/lactate threshold/tempo run. Don´t forget to do double days in some days. Just short easy morning runs. You can and preferably should take one day off, especially if not using "down weeks".
After the base work it´s time to include the high lactate aka power workouts.
If done like I suggested you have the basic speed and endurance at good enough level, to build good anaerobic and aerobic power.