400 to become 800 short to long!?

ok guys here is a chance for you to flex your mind muscles…

due to injury im moving from 200-400 to 400-800 next season, so im obviously a speed based athlete.

I have very little intention of becoming an endurance bunny clocking 60+ miles a week

so my question and indeed challenge in some way is to create short to long programme for the 4 to 8 runner.

any assistance would be great, im looking at sample 2 weeks for each phase of training, thanks guys/gals.

If I were you I’d have a look through Boldwarrior’s posts.