Help on transition from 800/1500 to 400/600m

Not an expert, but I see this type of transition in 4 parts:

1) Drills / Plyos / Weights, early thru mid transition period.

2) Flying 30's. 30m accel zone, 30m sprint zone, 30m smooth relaxed decel zone. Early transition (but not immediately attempting full speed, can blow out quad and/or ham if too much speed too soon) thru pre/mid season. Use *slightly* more sprint effort each month, until after 3 months, then max speed should be ok.

3) Long to short. 3 x 1200m / 3 x 1000m / 3 x 800m / 3 x 600m / 3 x 400m. Recovery to HR 120, starting at something near 3000m-ish pace for the 1200's and ending at 800m pace for the 400's. Once per week, 6 weeks ea. Should get you from now thru indoor season (600m?), if I am understanding your question correctly.

4) Tempo work, progression similar to Clyde Hart type programs. I suggest starting with hills over the summer/early fall. 12 x 200m hills @ estimated 1200m effort / 10 x 200m hills @ estimated 1000m effort / 8 x 200m hills @ estimated 800m effort. All hills with 3 minute walkback recovery, 6 weeks per unit. Then onto the track -- 12/10/8/6/4 x 200m (4-6 weeks ea) following the typical sort of progression (others have written extensively about this).

Transitioning from there:

1) Becomes starts, hurdle work, other technical work.

2) Moves to classic speed endurance work. (Not distance runner "speed endurance" ... actual speed endurance for long sprinters)

3) Ends up at 3 x 400m, moves to 4 x 300m @ 800m 1st lap pace (or, current 400m fitness + 0.5 to 1.0 sec/100m), then 3 x 300m fast with 15-20 min rest late season.

4) Ends up at 4 x 200m with maybe 5-6 min rest, moves to 3 x 200m fast with 15-20 min rest late season.

Have him run faster for a shorter amount of time.

Thank you. I'll be here all week. Don't forget to tip your waitresses.