since your 400 and 1500 are similar I think you should look into rodals training (46, 1:42, 3:37 when he was in 1:44 shape)
ill link the thread and quote the program.
https://www.letsrun.com/forum/flat_read.php?thread=1187288
Training
The man who coached Vebjorn from he was nothing (just a talent) into 800m Olympic gold is Kjell Arve Husby He is a fat man who used to be sprinter on local level. He is probably the most important reason why Vebjorn succeeded togheter with Frank Brissach (also secondary coach Marius Bakken 13.06 5000m). They built a team called team Rodal they did almost all on their own with no help from Norwegian federation. Team Rodal said local store was more important for them then the Norwegian federation. Thru all Norway (and World) team Rodal was known as some funny, happy and orginal people. Almost evry time Vebjørn was on television he had to tell a joke or funny story. This is the botom line in their work: have fun and have a lot of energy. Vebjørn says he always train with high levels of energy. Offcorse he works very hard, but he maintained energy. To have variation and fun in training Rodal could do things like running up a step hill in the winter and glide down on a saucer as the break and then repeat it many times, he said 95% hard work and 5% fun. About doing training in winter is also another important point because Rodal do almost all his training at home in Norway even when it is snow and ice. Some times he goes to warmer places in winter but not for altitude. He run indoor inside a mountain (350m long) or a cinema and he also have a very fast tread mile at home in basement.
I said he have a lot of fun but he also say that he like others have to do the same though workouts. Vebjørn also talk a lot about motivation and being though and tolerate pain. He is also very much in love with nature and go hunting a lot and do not like people manipulating with nature like when he and ski star Dælie had a fight over using altitude tent something he consierd unethical. Big fight and Dælie crying,
About the though work . (All goes in systems and sycles I am not sure 100% how it goes but an overwiew with some details I can give)
Rodal`s training is very alround it is meant to train all the different aspects which can make you a sub 1.40/800m runner. That was Rodals ultimate goal: be the first to run 800m under 100 sec (1.40)
This is how the main structure look like in ex 1994 with not so much seasonal variation, but focus on all abilities all year to have continuity from year to year
Monday
1)30 min jog and flexibility
2)Aerobic intervals distances from 200 to 2000 meters
Thursday
1)Easy long run
2)Springy (see below)
Wednesday
1)Jog drills and stretch
2)Intervals distances from 100 to 1000 metres
Thirsday
1)Easy long run
2)Weights (see below)
Friday
1)Top speed (sprints 60-150m)
Saturday
1)1h 30 min Aerobic longrun (after 1 january it become fast logrun or interval)
Sunday
1)Endurance Strength stomach, back, hip, back side (after 1 jan it becomes reoccupation and flexibility)
Strength training
From 1st October to 1st January
2 days of weight training a week (one circle and one weights)
Weights:
Knee bend 12-18 x 50k (max)
Lunge 15-20 x 30k (max)
Rising 8-12 x 30k (max)
Hamstring 20-40 x Easy load apparatuses
Hips 20-25 x Easy load apparatuses
Buttocks hip backside (Hip get most load) 20-25 x 20-25k
Circle training: Hard traditional
1st January to 15th Mai
Weights once a week
More specific exercises,
More fast, longer break
Max effort every 3rd week. Half knee bends down to 90• and max up (Growing stronger in time 4-5 (series) x3-5 (reps) 120-160kg ) This is so though that next days sprint work be some easier every 3rd week
15th Mai to 15th September
Once every 9th day
Specific exercises
Maintenance
Lighter weights
Important notes
See that strength is day before sprint this to get right tension in muscles so sprint training can be max fast. But he never do the type max strength before sprint because that increases strain danger.
Springy training
From 1st October to 1st January
30 min basketball warm up
Endurance running drills/ tecninques 6-8x80m
Sprint, steps, limp, 2 legged jumps in stairs 6 floors
Step series 3-5 80m
Some workouts much drill some much stairs variation evry second weekend
Every second workouts sit up and back
1st January to 15th Mai
4-6 x 100m drill drills
5-6 x 100m Spprunglauf
2-3 x 60-80m hink
2 x 100m Indian jumps (chages of foot)
1-2 x 60m sprint sprunglauf
15th Mai to 15th September
Jog drill and sprint with gradual speed increase
3-4 x 60m sprunglauf
2-3 x 40 m Easy limp on toes
2 x 60 m long indian jumps
2 x 60m sprintsprunglauf fast
Notes
Vebjørn do 280 jumps in an easy week upto 550 in a hard week
Rodal can jump 15.30 in still standing 5 step jump
Because he always do strength and springy training all year round he do not have do start on zero again but can develop into new levels every year He do not loose his capacity it always grow a bit stronger. (Atleast that was the theory)
The reason Why team Rodal put so much focus on strength and springy is following:
Make better tecnique through better balance, avoid rotasions and make better joint sense
Strength because you need more power to drive step forward
Better ankle strength to give som exstra “snert†(more explosive ankles)
Rodal is the type of runner that is truly a specialist, being world class in only one event international class, 400 and 800 just national. This is I personally mean is because his tremendous specific speed and strength endurance from a session like 3x600m. Rodal himself tell that speed is the secret for his success, he was a modest 100m runner but compted the distance ofen because he belived to train also your weakness. The Rodal model is inspired from Britain training in the 80s. So Vebjorn tells us that whithout a strong 200m speed you can not become an international runner. At youn age he trained 18-19 year much of the focus was strength and springy not endurance from young age witch is popular today.
You see he trains like a 400m runner with much jumping, drill exercises, sprint and weigths. Then he do a moderate aerobe volume using 1500m sessions and segments of fast aerob run like 10 minutes to build aerob capacity. But belive me it was not a massive aerob capacity that made him fast, never in his life can he do under 8min in 3000m or better than 3.37 in 1500m. His massive strength is the phenomenal speed endurance which binds this together with very hard sessions, throwing up. Before Atalanta OG 96 he ran speed endurance sessions of 400s in 48 seconds.
Example week from basic training from November-March
Monday
1) 30min aerobe run
2) long intervals aerob ex 10x400+2x200
Thursday
1)30min aerobe run
2)Springy (like described earlier)
Wednesday
1) 30min aerobe run
2) Anarobic quality ex 3x600m, rest 10-12min
Thirsday
1) Cirkel strength (traditional exercices)
2) Long intervals aerob like Monday
Friday
1) Rest
2) Anaaerob sprint 3x150m + 3x120m + 3x100m, rest 3-5min
Saturday
1) Strength work (like described earlier)
2) Rest
Sunday
1) Long run 45-60min in spring an 2houres in autumn.
2) Rest
Notes
The morning run of 30min is done like this 10 fast 10 slow 10 fast.
You see it is very much quality year round evry element is always present