I was reading Daniels paces for 800 meters for someone around my fitness: 4:00, 3:18, 3:03, 2:51 for Easy, Threshold, Interval and repetition.
For someone who can't get to the track as often, what about doing all of them in one?
4x800 meters faster each time, seems like it would maximize the heart rate for the longest time in the ideal zones to start slow. The question is how do you get more quality out of the workout? Keep it at 4 reps of 800 and do cutdowns, 600, 400 200 or go back up the pyramid and run 2:51, 3:03, 3:18, 4:00? or just two sets of the 800s progressively faster 800s?