Ok, so my teamate is running 400/800 and he has been doing pretty decent workouts lately. Its pretty early but I want to see what you think.
12x200 with 90 sec rest avg 27.3
6x300 rest 3 min avg in 40.1
this two workouts were done back to back days and were done in running shoes. 80%-85% effort, in both workouts his last was the fastest one and looked in control but still working. He is doing 40-45 MPW with 2-3 liftng sessions a week(Olympic lifting). Im thinking currently 1.52-1.54 shape????