800m Question

Endurance is clearly the problem, with that 400 you should be able to go close to 1:50 with decent endurance, or even sub 1:50 unless you are a real 400/800m type. But when looking your training, I believe that you ultimately could shave several seconds off of your 800 pb. You lack endurance. Since you have only a month to go, I would do the minimum amount of intensity that it takes to maintain the sharpness, like 1 moderate workout (preferably a combo session, finish with 800m pace when you´re already a bit tired) and a race per week, other training for endurance so that you don´t "die" after 600m mark. A good cool down after a race, and sunday easy, longish run. At first you probably feel horrible/weak on easy runs, but run through it and you should feel the "power" coming back to your legs at some point. You can´t make miracles in this season, but a month is still so long that you have the time to get some aerobic enzymes etc up (short-term training effects).

"like 1 moderate workout (preferably a combo session, finish with 800m pace when you´re already a bit tired) and a race per week, other training for endurance so that you don´t "die" after 600m mark."

Thanks for the reply. It's always great to hear an opinion from another person. I quote that specific part to ask you, and forgive me for my ignorance, but what type of workouts are "combo sessions" or moderate? Could you give examples? I'm thinking of changing up my workouts for the last month and any advice would be helpful.

The combo or combination workouts are good in my opinion in the season when you can´t do much of workouts if racing weekly, but still need a bit work at various intensities for a maintenance. A combo workout could start from slower to faster, for example going through from LT (lactate threshold)-10k paces to 3-5k paces or even faster. Shouldn´t be too stressful, you should finish feeling a bit tired but if you struggle, you go too fast or too long, or aren´t recovered/out of shape. For an example

Warm up

1-2miles @ LT

1 mile @ 10k pace, 60sec jog

1000-800m @ 5k/3k pace, 90-120sec jog

Up to 5x200 @ 800m/mile pace, jog 90-120sec ( could use 300´s at mile pace, shorter recovery)

Could finish by another 1-2 miles @ LT if ready, and cooling down

Note that you could emphasize some pace over other paces, if you´re weaker on that

Would do this 4-5 days before the 800, 2 days before relaxed accelerations like 3x150m or so done this way 50m acceleration-50m relaxed keep up the pace-50m slowing down, to keep muscles ready for the race, 2-3min walk in between. Good luck!