What do you thing of these 800m workouts?

I think Lydiard/Snell would do something kind of similar. I remember things like 3x400, but alternating 50m fast, 50m float. The float is really just decelerate and accelerate. It's difficult to run a workout like that though, much harder to get right as opposed to standard reps with recovery.

I think there is a lack of 800m specific workout so I applaud you for starting this topic, I will try to keep in the loop

Those look fine, jogging recoveries are good for endurance, but when it comes time to hit the really hard specific sessions I prefer standing recovery so you can more accurately track progress. And I'm sure you know this, but a session is only as good as the whole programme.

Here are some of my favourite race-pace sessions. Generally you progress the length of the reps or the recoveries over the course of a competition prep phase

- 'Straight reps': anything from 10x200 to 4x400 to 2x600

- Clusters of 200s: 2-4 sets of 2-5x200 with short (30-60s) recovery.

- Broken 800s: 2 sets of 500-300 or similar.

Yes, it is hard to get right. I'm currently using a Tabata app with cones spaced at 50m around the track... sort of like a poor man's pace light... so I don't have to think about pace. All I have to do is relax and hit my cones when the app beeps.

The app is set to beep at each cone when I'm running the planned pace. Of course, the "planned" pace might turn out to be too fast or too slow, but I can adust that with trial and error.

I can see how this would mess up some runners, but for me, it lets me focus on just getting to the next cone instead of thinking about the entire interval.

I can only do one broken 800 at race pace. After that, I'm too tired to run anything else. I'd like to do two... suggestions? Should I run them slower or should avoid them until I get stronger?

Straight reps are a staple of my training. I do one straight reps and one clusters almost every week. I'm just looking for something fresh I could add to the mix.

I think one could reasonably argue that 2x(500, 300) is too strenuous except for a super fit, young 800m runner. I wouldn't obsess about doing a 2nd set, just get a bit more volume in than you have previously. A workout I've run a few times that checks the same boxes is:

600, 400, 200, 200.

Start around race pace, get a bit faster every rep. Long recoveries, 5–10 minutes. Same type of stress as above, just 200m shorter overall.

This is a fair critique. If it makes a difference, the 2x(5-3) would only be done in-season in a week without a race. I take 2mins between reps and up to 15mins between sets. And lie on the floor for 10mins afterwards.

And I'd second that pyramid session. Putting yourself in a hole early on is very in the spirit of 800m racing.

You can chop up the volume in lots of ways and have fun with it. But there's a lot to be said for sticking to a few tested sessions. That way you will always be able to compare your progress year-on-year.

On another point, the correct amount of volume is the amount it takes to improve. One athlete might do 3x400 at race pace, another would do 5x400. If both are improving then there's no need to force bigger and bigger sessions. I've actually found that as my race pace has increased, I'm able to handle less volume.

Oh and to reply to this directly, I don't think you should stress too much about not being able to complete any given session. My approach is always to first get the pace right, then work on increasing the distance. So if I were you and wanted to to broken reps, I'd keep it short and see where I end up by the time racing season rolls around. Maybe that's 2x(400-200).

But this is just one approach. Others would start with more volume, then reduce the number of reps and increase the speed. It all depends on the wider programme.

I'd be interested to hear how the Tabata style sessions work out for you. Sounds like it could be pretty brutal!