Difference between say 5x800 at 2 mile one week and 4x800 at mile the next week // and mixing like 3x800 at 2 mile, 2-3x400 at 1 mile each week?
Is the second one just nowhere near as beneficial because it’s too little 2 mile pace to be enough, and too little 1 mile pace to be enough?
I would do the first types earlier in the season but just realized I haven’t done a single pace session (have been mixing) in 1.5+ months and I’m starting to doubt my training leading up to Nationals
Both workouts have their purposes. Neither is “better.” It depends on what you’re goal of the session is.
You need both as one helps teach you to change gears and race. I prefer mixing the pace every other week so sets of 800 at 2mi pace and then a 300 or 400 at mile pace etc.
I like mixing just to keep things fresh. For my high school kids, I typically don't- their limited time is better spent at specific paces
I do enjoy starting with a 1200 @ T, repeats ~10k pace, some 400s @5k, and a 1k @tempo to bookend marathon sessions. Effective? Feels like it. Am I just dumb and need to switch up paces? That's probably closer to the nail's head
I think for base training single distance workouts are better as you can Monitor your Progress better and you can stay in your Zone better so you have clean training. For Race specific sessions (Like you mentioned) Mixed are good too, it depends:
you can only spend a Limited time at for example mile pace, so Mixing it with 2mil pace makes the workout longer. So if you want to do x Miles of hard work per week this Helps. If you have one goal race you are better with single as you maximise volume there, but if you for example Train for the 2mile as a highlight but have a 1 mile or 800 two weeks before you Need to Train for These but Not forget your Main Focus (Mixed sessions)
It has to be added that a Multi Distance approach (Coe) ist bemeficial. Training mile pace helps for 2 mile and bias versa. You Build endurance/Speed for youre main focus so you can Chance gears in tactical Racer but also Hang on if the race is started too fast