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coach d
RE: Workouts to suggest 1:55/1:56 in the 800?
The 800 pace workout we use is 3X400 with 4 minutes. The average time for this workout is a good indication of what you can achieve for 800 in a meet. This is also good once a week prior to peaking for a race pace workout. Some others:

6X300 with 2 min
600 min time trial (often used 10-14 prior to a peak race to get pacing right.
600 at 800 pace, 90 sec rest, 200m all-out
3X4X200 30-45 sec rest, one lap walk set break (the so-called "Russian Intervals")

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