I recently ran a 800 in 2:03. I want to break 2 at our regional meet in about 4 weeks. This might be enough to get me to qualify for state. What workout should I do before regionals to peak for it? Also, how long before regionals should I do it? Sectionals is a week before regionals so I can't do a workout then.
600-1:28
10 minutes recovery
400-58
5 minutes recovery
200-28
Any other suggestions?
Take your time and read this thread:
https://www.letsrun.com/forum/flat_read.php?thread=9606803
and at least parts of this thread:
https://www.letsrun.com/forum/flat_read.php?thread=2669719
and you will learn A LOT.
Obviously, adapt the workouts to your 2:03 level/sub 2:00 goal.
Good luck.
2x400 w/ 60 seconds rest (in spikes). first rep in what you want to open the race in. assuming a 1:59 goal then maybe a 57/58 or so. rep 2 will suck but goal is to run same time or faster. then do an easy jog and do some 150 strides untimed after focusing in on running relaxed and with quick turnover
another workout I like is 2x300 all out, 1 x 200 all out. in spikes. with 5 minutes recovery. really just getting speed under you assuming during season you had built up endurance. for a sub 32 goal aim for like 41-42 for the 300s and 26 for the 200 or so