Train like a NCAA I Division I Long Sprinter / Middle Distance Runner, When training middle distance runners, I think it is imperative to have three different 800m groups. We had 400m/800m, 800m, and 800m-/500m groups. Obviously, there was some overlap and they trained together when possible. However, I found that several approaches were required to get the most out of your 800m runners.
Monday - 4 x (500m – rest 1’ – 500m) 3’ rest
Tuesday - 45 minutes easy
Wednesday - 8 x 250mHills with slow jog down
Thursday - 40 minutes easy
Friday - 3 mile AT: men - 6:00, 5:55, 5:45, women 6:50, 6:40, 6:30
Saturday - 50 minutes easy
Sunday - off