What is the main benefit of this type of session:
6x800m 200m float
8x400m 100m float
What is the main benefit of this type of session:
6x800m 200m float
8x400m 100m float
If you ran the 6 x 800 at 5k pace and the 8 x 400 at 3k pace they'd both be decent race simulators and pace control training. IMO, 100 M jog recovery for the 8 x 400 is probably too little to keep the workout controlled.
I do a workout where I run easy for two miles then run 200, 400, 600, 800, 1000, 800, 600, 400, 200 @ 5k pace all with 200 jog recovery. I do this in conventional trainers. Only the 800s and the 1000 really feel tough but it's a low stress way to get som race pace work in.