Are you HS, College, or after?
Your 400 times don't match anything else you listed, except your 200m times.
I ran many 800m in high school and college.
1. One aerobic distance run per week: we would do 1 hour and cover about 9 miles (6:40 pace).
1a. So...run for 1 hour, once a week. It is meant to be aerobic, which means you are not short of breath. We did this on Sundays.
1b.. In college, we ran 10 miles in about 58 minutes.
2. Lydiard fartlek: 5-7 miles, building up to a fast, sustained pace, then slowing down. 3-4 such builds in the workout. We would build for about 3/4ths of a mile and sustain for 400m or so.
3. Homer fartlek: 4-6 miles, running 6:30 - 7 minute pace, then stopping for several fast sprints with very short recovery (50s or 100s). Repeat 2-3 times.
4. Power run every other week: 4-5 miles almost as fast as you can run that distance in a race.
4a. The alternate week: run ladders (600m, 400m, 200m) or (500m, 300m, 100m). Run 2 repeats, with about five minutes between intervals, and 10 minutes between sets. In other words, 3 sets of ladders, and it can be 3 of the same, or mix up the two. Run at expected mile pace for the 600, 400m, 200m; run at expected 800m pace (sub-2) for the 500m, 300m, 100m.
4b. After a few weeks, cut down the rest to 2 minutes between intervals, and 5 minutes between sets.
5. ; Weights ( and if you can, water training for 15 minutes: 5 at 2-mile pace, 3 minutes slower, 3 minutes at mile pace, 1 minute slower, 1 minute at half-mile pace, and 2 minutes slower).
6. Other, or rest.
7. Rest or race or time trial, depending on the weather and time of the year.