Here is a look at how we trained our 800m runners at this time of the year. Our training was often influenced by the weather. As a result, we were not able to run hill intervals as much as I would have liked - so we pushed that phase back to March and April. Here is a sample week from January. As you will notice, we followed Gags' (https://www.njnytc.com/frank-gagliano/) philosophy of mixing speed and strength. We never ventured far from either.
Monday - 50 minutes easy
Tuesday - 6 x 800m in 2:20 w/ 2’ rest
Wednesday - 50 minutes easy
Thursday - 2 (200m, 400m, 200m, 200m in 26, 55, 28, 28) full recovery between sets
Friday - 50 minutes easy
Saturday - 2 x 2 mile @ 5:30 pace w/ 5 minute recovery
Sunday - 1:20 easy