Workouts for 600m runner?

Your 600m is pretty solid given your 200m, so you will need to work speed to go much further. Try 5 x 150m with 5-6 minutes rest. You need to float them smoothly, but try to get them all down to 20 flat. On a different day, try 3x3x300m. Take 60 seconds between reps and 5 minutes between sets. Work these down to the low 50s.

Thanks man, I ran the 5x150 today and hit around an average of 20.3. I'll definitely look forward to doing the 300s another time.

Tim:

That base stuff with 1000s and 800s will serve you well. Do you think that you will be more of a 400 runner or 800 runner outdoors? Or split 50-50?

Marcello Fiasconaro was the first guy to run under 1:44 for the 800. He had these 5 key workouts that he did. He also ran 45.5 for the 400. Here are the workouts from another LetsRun thread where coach Renato Canova (who supervised the workouts) talks about it:

I organised for him in Turin morning training sessions on the Golf Field in La Mandria, and March went there 5 times per week, running every day 10 km between 35' at the beginning of the period and 33' at the end of May. On the track, his program was very easy : twice per week (Tuesday and Friday) alternating this type of workouts :
a) 10x150m in 18" with 2' recovery
b) 6x300m in 36" / 36"5 with 6' recovery
c) 3x600m in 1'21" / 1'19" with 8' recovery
d) 6x150m in 16"5 with 5' recovery
e) 3x300m in 33"5 / 34"5 with 8' recovery

You could multiply the times by about 1.25 to 1.35 to get your target times for the workout. I'm guessing you could smash your 400 PR based on that 150s workout you did. Let us know how you make out!

Honestly I'm not really confident in my 400 ability, but I'll definitely try to run one to see where I'm at sometime soon. I actually did see that other thread and ran the 3x300 w/ 8' recovery a couple of days ago. I went out too fast but hit times of 43.1, 45.4, and 48.4. I'll definitely update on my 800 time in my race this Sunday!

You've gotten good workout advice already. Just depends on if you want to be a 400 or 800 runner. While I agree that you have decent strength through 600, it does drop off a little at 800. I started off running marathons as an adult and never really focused on anything under 5k. I've hit 27/61/2:12/2:47/4:3x. I think there's free time available to you in the 800. But improving past that will be tied to getting faster. I think I have pretty decent endurance but I can't do much else with those times since I don't have any more leg speed.

Get the 200/400 to 25-26, sub-60, & then start inching closer to a sub-2 800. I would guess that you can come close to a 2:10 800 now. Need some more speed or doing all the 800 specific workouts in the world won't move the needle.

8 x 200 @ 800 w./ 90s standing would be good for you. 3 x 400 @ 800 with full rest. Ladder's: 1k-8-6-4-3-2 (could finish with 3-4 x 200) from 3k pace >>> 400m pace. 3 x (600 @ mile pace, 60s rest, 300 @ 800 pace or faster, full rest). I normally wouldn't recommend all the race specific stuff now but I think it's ok since you've been building your base. I would still throw in a tempo/threshold workout at least once every two weeks instead of moving to 2 quality sessions each week. Leave something for outdoors.

Start with a session like 3x(4x100) w/ 1 min rest between each and 3 min rest between sets. Run them at 400m race effort the first set and then increase the tempo each set.

after that do 1 300m @ goal 600m race pace.

Both me and my team sold today lol. It was an SMR and my teammates dropped the baton and then I ran a 2:18.08. I'm pretty sure I went out too fast as well.

Splits: 30.8, 35.0, 35.9, 36.2

It felt so weird, like my quads felt like they were being used much more and were pretty sore on the first lap alone and after I finished, my glute pain was rather minimal.

I know it's tempting to just hammer from the jump but I stand by you being in something like 2:10 800 shape. Just take out the 1st 200 in your next race in an even 32. I'm guessing even the 30.8 was something like 14/17.