ok..! it like this you jump the rope for 2 min rest for 1min do this 4 time.after.is go run .1 mile at a fast pace .4 min is what you are working on . back too the jump rope.if 2min is easy.go to 5min jump rope.and do 1mile at good 4min pace
so your 800m could be 2min and your 400m could be 59 sec.this work for me Coach Sal. usa rockets youth track club.. ps..it all about Discipline. do 6 days.not just one day or 10min ...no no discipline make Champions..

Race with someone faster than you so you are pushing yourself