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RE: Workouts to suggest 1:55/1:56 in the 800?
If you're gonna do that 2x600 workout it should be:
600 at pace, 200 jog rest, 200 at pace. 5 minute rest. Repeat. No need for more than 2 of these
There's a lot of good variations of that workout.
400 at pace, 200 jog, 200 at pace x 3 w/ 5 minutes rest
or to sharpen before a race:
300 at pace, 100 jog, 100 top speed x 4 with full recovery in between.
You should do two workouts a week, and go easy for two days in between. One workout should be fast - at 800 pace, like above. These you get basically full recovery on (rest is 4x longer than time running). The other workout should be strength at mile pace (8x400, 4x800, 1200/1000/800/600/400/200, stuff like that with rest equal 2x times longer than running time). Do strides, drills on other days. If you don't have a meet you could add a third workout - like a short 2-4 mile tempo run.
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