3 days ago I did 600 - 400 - 200 with 2:30 jog recovery, reps in 1:41.3, 64.2 and 28.7.
The 600 felt smooth but very fast for me, I probably could hold that pace for 1000 in a race, the 400 felt a bit rough towards the end but I recovered quickly. The 200 was a sprint but not all out, and I'm confident I could hold that for a 400 if fresh.
I am going into my senior year of high school, and have been running for a little over 2 years. This last year I've averaged around 45 mpw, with 2 faster days per week.
Some other 800-specific work I've done in the past month or so include:
5x800 with 400 jog recovery, average 2:34
2x3x300 with 1:30/3:00 rest, all in 47.xx
4x400 with 4:00 recovery, going 64, 65, 64, 66
I've done a few time trials which will end this week with and 800 tomorrow and a mile later in the week.
What should I aim for in 800 and mile, and how should I pace myself?