The initial plan was to kinda look around this plan
https://www.athleticscoaching.ca/UserFiles/File/Sport Science/Theory & Methodology/Speed/Sprints/Juantorena Specific Training for the 400 – 800m Runner.pdf
and see where my 4 training was and what else i can find around on middle distance, but keep away generally from the long slow runs. but as injured at mo most of my work is long and slow just to try stay fit.
Thursday 21st usual 30min xtrainer HR 150>
Friday 22nd a full hour xtrainer worked hard first half it kinda dropped off after then, but i kept heart rate and effort up kept throwing hard mins in there of full out effort. good session
Today Sat 23rd, circuit session in the gym, started with light hang cleans and squat for reps and then a good 2 hours of circuit plyos and body weight training.