im trying to break 2 min for 800m. im going to start incorperating a easy light morning workout to shave a few more extra seconds off. my question is what would be more effective? the first choice is a 20 min easy grass run at no faster than 8 min per mile and no slower than 9. the other workout is 15x100m grass striders.
The same thing that is effective for breaking 2 will be the same thing for breaking 1:50 or 2:30. That is usually some sort of specificity. I would add in more race pace or near race pace stuff.
The 20 minutes very slow run seems kind of pointless for anything other than loosening up a bit the morning before an afternoon intervals session.
The 15x100 seems very variable depending on speed and rest.
I can't imagine giving you meaningful advice to this without an idea of your history as a runner and what your current training looks like.
Do 20 minutes to warm up and then 15x100 strides.
Neither are going to have any impact
Are you fast enough for sub 2 is the main question. If your 400 pr suggests sub-2 800 ability then knock yourself out. I dont think either of those are going to get you a lot, certainly not the former but it wont hurt. Not knowing what else you already do, further suggestions are pointless.
If you lack the necessary speed though..could be a tougher row to hoe...but, work on your speed, if you are close you might get there.