800m - Best single workout for a 30 year old.

the best single workout for a 30 year old will be the same as the best single workout for any other age.

Which would be?

No idea, but i know that age isn't a factor.

If I had to guess, your workout should be as specfic as possible to your goal. So train at 800m effort long intervals with minimal rest.

Too any variables to give 1 workout. Are you coming at it fro the speed side or the strength side? What can you run for 400? A mile? What is your 800 PB. If you are more of a speed guy, I think you'd want to keep that up, obviously, but also add some longer repeats - as high as 1000m repeats. If you're more of a strength type, I'd keep that up as well, somewhat, but I'd work the shorter stuff a lot....100s to 350s.. I'd make that long run hilly, and I'd not forget about a few shorter close to max efforts on an incline and barefoot striders as well. hey what do I know. I'm old and slow.

Who cares you clearly don't

I'll take a stab at it:

First of all, your warm-up should include a few 150s or 200s.

Then:

500 @ 800m pace, rest, 300 @ 800m pace

Full Recovery

400 @ 800m pace, rest, 200 1 sec faster than 800m pace, rest, 200 1 sec faster than 800m pace

Full Recovery

300 @ 800m pace, rest, 200 2 sec faster than 800m pace, rest, 200 2 sec faster than 800m pace, rest, 200 2 sec faster than 800m pace

Rest between reps should be 30-60 seconds.

Total workout takes about 20-25 minutes, plus warm-up and cool-down you may have an hour round-trip.