WU = Warm Up
2 x 1600 mt at the rhythm of 5000 meters race with recovery of 10 ' between two 1600 meters.
2 x 400 a at 90%,
he has 112 pb " so (56 " X 100)/90 = 62" with rec of 5 ' between the two 400.
The taper can be a very individual question and I have indicated what gave me the most results.
800 mt is not like a marathon or a 10k, where the problem is energetic and of prevailing damage to the mitochondria, in the 800 there are much more damage to the myofibrils and depletion of the central nervous system.
To have powerful contractions you must have totally repaired myofibrils and a fresh central nervous system.
This is possible only with days of rest, or only with massages. Repairing myofibrils and reloading the CNS takes DAYS and it is completely useless in the last days to make rhythms close to the race.
Then there are particularly nervous athletes who have more needs to do light work, but these are more likely to relax the mind and body before major competitions.