These speed intervals are difficult. I’d only ever done them between telephone poles or just 200m and 400m when I was training for the Courtney Roderick Run for Recovery last year. I feel like these (and losing weight) are the two missing components on getting faster.
1.5 mi warm up, 6 800m speed intervals, 1.5 mi cool down
Side note… My diet is starting off great to kick off the year!