Im trying to program my workouts just right, if i did 6x600m @ 3200m pace then how long would i benefit from that workout? Or any workout from 800m to 5000m training.
I heard people say there is no point in doing hard workouts 20 days before states because at that point your body will no longer benefit from them. Is that true?
But workouts can have other benefits, for example - getting used to what race pace feels like. I think a few 200s at race pace are very beneficial for mental reasons a few days out from the peak race.
Different adaptations take different amounts of time. Here's a basic rule of thumb:
Speed development Hard 1-3 days
Medium 1-3 days
VO2 max/Hills Hard 12-15 days
Medium 9-11 days
Threshold Hard 10-12 days
Medium 7-10 days
Long Run Hard or Medium 4-6 weeks
The way I've seen those rules of thumb described is that they show how long it takes to get the full benefit from each kind of workout, after taking into account how long it takes you to fully recover. If you recover faster or slower than most, you might get the full benefit a day or two earlier or later.