The Yasso 800s are a great speed workout for marathon runners and can be helpful for many runners, not just marathoners. Besides the physical benefits of speed work, Yasso 800s offer something that is hard to find in training — simplicity.
Are Yasso 800s accurate?
Sure, Yasso 800s are not that accurate as a predictor , and a race or long tempo would be better for those purposes. But what the workout lacks in uniform predictive value, it makes up for by targeting adaptations that can support performance at almost all distances from the 5K up to ultramarathons.
How often should you do Yasso 800s?
Continue with Yasso 800s workouts once a week Aim to add one more repetition each week until you reach 10 repetitions per training session. The first few should feel pretty easy, and you may run under your goal time.
Are 800m intervals good?
Splitting your workout into short 800m intervals will allow you to push yourself to use more oxygen while working out in sets This will allow you to rest between each repeat. The rest will allow the body to get the most out of each repeat. VO2 max is a good predictor of race performance and overall fitness.
Do Yasso 800s work for half marathon?
Yasso 800s Invented by well-known coach and Runner’s World columnist Bart Yasso, this track workout is a favorite among marathoners and half-marathoners Begin by taking your goal half marathon time and add about 8 minutes. For instance, if you hope to run a 2:00 half marathon, that would equal 2:08.
How fast is Yasso 800s?
For example, if you’re trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds The same holds true for faster runners. If your marathon goal is 3 hours, your Yasso 800m goal time is 3 minutes. Run 10 x 800m repetitions on the track at your goal time with an easy jog recovery of 400 meters.
What pace is a 4 hour marathon?
A 4:00 hour marathon is approximately 9:00 per mile To break 4:00, you should eventually be capable of a sub-1:50 half-marathon (8:20 per mile) and sub-50:00 10K (8:00 per mile).
What are Yasso repeats?
Yasso 800s are a track workout that involves running repeats of 800-meters, or two laps around a standard track The original Yasso 800s workout includes 10 repeats of 800 meters, with running recovery laps for an equal amount of time as your fast intervals.
What are 800 repeats?
800 meter (½ mile) repeats are a popular 5K workout , as you are able to run your goal 5K pace in manageable intervals. Interval workouts such as these stress your aerobic power and therefore improve your VO2max, which is essential for becoming a faster runner in shorter distances.
What are Yassos in running?
The Workout Yasso 800s are exactly what you think— running 800 meters (two laps) around a track In this case, you should run 10 x 800 until you get a time you can keep consistently or, the marathon time you are shooting for.
How fast is 400m repeats?
Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal What is this? For example, if your goal is to complete an upcoming half marathon running at a 10 minute pace per mile, you’ll want to aim to run those 400 meter intervals at an 8:30 minute pace.
How fast should I run my 800 repeats?
800-meter intervals should be run at 8% faster than your 5K pace.
How many 400m repeats should I do?
Run 3 x 400m repeats at 4-6 seconds faster per 400m than your goal 5K pace with 400m jog between each repetition. Example: For a 17:00 5K (5:28 per mile), the goal would be 76-78 seconds per 400m.
How do you run 800m repeats?
800-Meter Repeats This workout is best done on a track, where you can run a measured 800 meters… Warm-up with two laps (800m) of slow running or walking… Recover (at an easy pace) for 400m (1 lap of the track) in between repeats… Add another 800m repeat the following week.
What are speed repeats?
Running quickly over a set distance several times over is called repetition training and will improve your speed-endurance so that you can improve your times in endurance events.
How do I train for a half marathon fast?
During a 12–20 week half-marathon training period, add a mile to your long run every 1–2 weeks, but take a recovery week every 4–6 weeks in which the long run distance dips slightly Run at least 11 miles during training to ensure you can complete the half marathon comfortably.
How do Yasso 800s work?
The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 times 800 meters (two laps of the track) with equal recovery time (jogging slowly) is the same as the hours and minutes of your marathon time… Run 2:40 for the 800s and you can run 2:40 for the marathon.
How fast should my mile repeats be?
At a little over four minutes (for very fast runners) to 8 or 9 minutes in duration , mile repeats are long enough to build race-specific strength and endurance and challenging enough to help improve your mental game when doubt sets in and focus starts to fade.
How much should I rest between 800m intervals?
A common rule of thumb for such intervals is that the recovery should be somewhere between 100 percent and 50 percent as long as the repeat itself. You should rest, for example, from 90 seconds to 3 minutes between 800m repeats run in 3 minutes.
What is a tempo run?
Generally speaking, a tempo run is a sustained effort run that builds up your body’s ability to run faster for longer periods of time , no matter if you’re training for a 5k or a half marathon. Typically you would find a pace that you can maintain for at least 20 minutes, but ideally for a 45-60 minute period of time.
How do you calculate 800m?
To calculate the 800-meter time (per lap) simply take 10 percent of the 400-meter race best time (55 second 400-meter race best = 5.5 seconds) and add that to the race best time (55 seconds + 5.5 seconds = 60.5).
How fast should you run 400m?
A good 400m time for a man is to run under 50 seconds The 50 seconds barrier is a time all 400m runners want to beat. Running under this time will put you in the top 200 in the country. The 400m is arguably one of the most gruelling and demanding events within track and field.
How can I improve my 5K and 10K time?
How: Run 800m hard, jog 200m , run 300m hard, jog 300m; repeat four to six times. Start the 800s at 10K goal pace and the 300s at 5K goal pace, and get slightly faster with each effort. This workout can be done throughout training: hit the maximum number of reps a month before your event.
Should 800m runners do long runs?
800m runners need an “aerobic base.” But this does not mean long slow running We have to start training them much more like sprinters. Most coaches will take the athlete capable of running a good 400m in high school and allow them to just train for the 400m or even 200m instead of moving them up to run the 800m.
What are cruise intervals?
Cruise intervals are a specific type of threshold-pace running in which you divide the workout into several segments of accelerated running (three minutes to 10 minutes worth of running at roughly 15 seconds over your 10K pace) separated by short recovery periods.