#1 workout
1/2 mile (4 minutes) warmup easy run.
8 minutes of dynamic stretches. High knees, butt kicks, toe raises, heel raises, lunges.
50m x 8 sprints (FAST) with 10 seconds rest between 50m.
2 minutes rest
8x200m each in within target time with 45 seconds recovery between each one.
1/2 mile (4 minutes) easy recovery run
Easy stretching
#2 workout
1/2 mile (4 minutes) warmup easy run.
8 minutes of dynamic stretches. High knees for 20m x2, butt kicks for 20m x2, toe raises for 20m x2, heel raises for 20m x2, lunges for 20m x2.
50m x 8 sprints (FAST) with 10 seconds rest between 50m.
100/200/300/400/500/400/300/200/100 at 90-100% of target 800m race pace. 60-90 seconds rest in between each one.
1/2 mile (4 minutes) warmup easy run.