The following is a recommended 800 meters program:
Work from 600 meters and work down to 100 meters.
Workout 1
4x600 meters, 4 seconds slower than race pace
Workout 2
4-6x400 meters at race pace
Workout 3
12x200 meters at race pace
(build up to 16x200 meters which should take 3 weeks)
Workout 4
16x100 meters at 1 - 2 1/2 seconds slower than best effort over the distance
(build up to 20x100 meters which should take 3 weeks)
Repeat the above workouts for 4 - 6 weeks.
After 4 - 6 weeks do the following workouts from 600 meters to 100 meters:
Workout 1
3x600 meters at race pace
Workout 2
3x400 meters at 90-95% of 400m best
Workout 3
Three sets of 4 of 200 meters (start at race pace and drop 2 seconds each set)
Workout 4
10x100 meters at 90-95% of 100m best
These workouts are from the book "Road To The Top", 1995, p. 79-80, by Coach Joe I. Vigil, Ph.D.
Attached below is an 800 meter article.
George Payan
www.coacheseducation.com