What is an ideal pace for a 4x800 workout? I'm a novice and run mostly 5-10Ks and halfs. Also, what would you recommend as far as rest? I'm basically looking to break up the day in and day out steady 7-10 mile run pace and make sure I work on some leg turnover. Thanks.
I'm no expert but as you are coming from a solid endurance background, I would suggest working on running them at 1500-mile target pace. 3-4 mins recovery. Coming from where you are, it may be best to start with 8 x 800 off 90s rec and then move to 6 x 800 off 2 min and then 4 x 800 off 3 min. Obviously making them quicker as you do less with longer recoveries. Sounds like jumping straight into 4 x 800 would probably be a bit of a shock for you at the moment.
when i was in shape, i used to do 6 x 800m in 2:20 with a jog lap in between.