1600m:
Week 1: 3-4 x (600m @ race pace, 200m jog, 400m @ 102% race pace, 200m jog, 200m @ 104% race pace) w/ 3 min rest
example: if goal race pace were 75 sec/400m, then
100% race pace for 600m = 1:53
102% race pace for 400m = 73 sec.
104% race pace for 200m = 35 sec
so it would go
3 x (600m @ 1:53, 200m jog, 400m @ 73, 200m jog, 200m @ 35 sec) then 3 minutes off
Week 2: 6-8 x 300m @ 102% race pace w/ 200m jog or 45 sec. rest
example: if goal race pace were 75 sec/400m, then this workout would look like
6-8 x 300m @ 55 sec. w/ 200m jog or 45 sec. rest
Week 3: 2 x (400m @ 102% race pace, 200m jog, 200m @ 104% race pace, 200m jog, 400m @ 102% race pace, 200m @ 104% race pace) w/ 3 minutes rest
example: 2 x (400m @ 73, 200m jog, 200m @ 35, 200m jog, 400m @ 73, 200m jog, 200m @ 35, 200m jog) w/ 3 minutes rest
Week 4: Touch-up and refining:
6 x 200m @ 38-34 seconds w/ 300m jog or 45 sec. rest
like 38, 37, 36, 35, 34, 34
I think the 800m can be a tricky business, but I'll give it a shot:
Week 1:
1-2 x (400m-300m-200m-100m-200m-300m-400m) @ 98-104-98% goal 800m pace w/ equal rest
example: 1-2 x (62, 46, 29, 14, 28, 45, 61)
Week 2:
3 x (400m @ 96% goal 800m pace, 60 sec. rest, 300m @ 100% goal 800m pace, 45 sec. rest, 200m @ 104% goal 800m pace) w/ 3-4 minutes rest
example: if goal 800m pace were 60 sec/400m, then
3-4 x (400m @ 63 seconds, 60 sec. rest, 300m @ 45 seconds, 45 seconds rest, 200m @ 28/29 seconds) w/ 3-4 minutes rest
63, 45, 29
63, 45, 29
62, 45, 28
Week 3:
3-4 x (300m @ 100% goal pace, 200m jog, 200m @ 102% goal pace, 100m jog, 100m @ 105% goal pace) w/ 2 min. rest
45, 29, 14
45, 28, 14
45, 28, 14
Week 4:
1 x :
200m-150m-100m all @ 104% goal pace, 1-3 min recoveries
100m-200m-300m all @ 102% goal pace, 1-3 min recoveries
200m-150m-100m all @ 104% goal pace, 1-3 min recoveries
I don't know, what do you think?