Posted: 21/04/2016 at 11:35
ethan i race middle distance too. but to be able to improve your 800 time to a sub 2 is speed endurance. your 2.10 800m should be able to get close to 10-11mins on a 2 mile run. so you lack endurance. good news endurance is easy to get (although i agree its boring )
you have speed as shown by your 400m but you need to be able to hold on in an 800 or 1500 in the latter stages. and to do this requires a blend of fast short intervals training, longer slower intervals, ocassional tempo sessions plus slow jog training miles. for example a 5 miles run on a sunday nice and slow will help with endurance. dont do them too fast as you will get tired and they will effect your interval sessions.
an example of my week (the other yr i did a 1.59 800m, im in my 40's though so have more experience of higher mileage so dont immediately up your mileage this high)
monday 4m jog at 7 to 7.30 min mile pace (slow)
tuesday interval session eg 6*800 approx 2.28 for the rep at the track about 5k in volume
wednesday 6m run 2 miles very slow about 7.30 pace middle 4 at steady pace 5.50 pace
thursday interval session at the track 2*4*300 at 800m pace
sat tempo 6m in total 2 slow but 4 at 5.20 pace
sunday an hour or 10m at 7mm pace
you can see the difference in volumes on the days and the difference in paces. it will seem stupid to improve = i have to run slow on some days and holding your self back will be hard but trust me it works.
dont follow the plan above its only an illustation of the different paces/volumes its not suitable for you. best speak to the coach at the track to get more specific to your needs