This morning, per Hal Higdon's advanced 5k plan, I did 8 x 200 at 800m pace (can't imagine 20x200 as was mentioned earlier in this thread!!). I set my goal pace too generously apparently, and was able to make every interval successfully. So I'm weirdly disappointed in myself for somehow not working hard enough? Guess my next batch of 200s will need to be faster.
My goal (which will sound super easy to many of you) was 50 seconds and I ran 47, 47, 46, 45, 46, 45, 45, 46. Guess I'll go with 45 second goal next time.
The only clue I had for 800m speed was Ultimate Runners. My 800 race splits over the past years have been 3:18, 3:12, 3:13. That corresponds to 200s in 49.5, 47.9, 48.25. So I guess 50 was too easy, but when I was at the track 2 weeks ago I couldn't even get under 3:30 for 800, so I didn't want to make my goal too fast. Guess 200m at 800m pace is way easier than 800m at 800m pace though!