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.
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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 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 can I run faster in the 800s?
The premise is actually quite simple: Take your goal marathon time and then run that time for 800 meters —use minutes and seconds rather than hours and minutes. 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.
How fast should I run 800s?
For half marathon time goals, aim for your 10K race pace for the 800s. So if you run a 10K at an 8-minute mile pace, for instance, run your 800s at the same pace, in 4 minutes. If you are training for a 5K or 10K, run your 800s 30 seconds slower than your goal 5K pace.
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 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.
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.
Is the 800m considered a sprint?
The 800m is an extended sprint similar to the 400m, necessitating a revision of racing and training recommendations. Scientific research can provide coaches with energetic profiles of running events to establish training intensities, racing tactics, and optimal plans to help athletes reach peak performance.
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 is a good 800-meter time for a high school girl?
A decent one can run 2:25 At least under 3 min. For a 800M that’s pretty good time and you can look it up on USA track/clubs online they have time standards.
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 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.
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.
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).
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.
What is a fartlek running workout?
Fartlek is literally, playing around with speeds – essentially, it’s a form of unstructured speedwork It involves a continuous run in which periods of faster running are mixed with periods of easy- or moderate-paced running (not complete rest, as with interval training). You can use time as the measurement.
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.
How do you train for a marathon?
The primary elements of marathon training are: Base mileage. Build your weekly mileage over time, running three-to-five times per week. The long run. Do a long run every 7–10 days so your body can adjust gradually to long distances. Speed work… Rest and recovery.
What should I eat before a 800m race?
Some suitable pre-race snack ideas include: Yoghurt with fruit salad Small fruit bun… What to eat before running Wrap or sandwich with tuna and salad. Toast with avocado and tomato. Bircher muesli with berries. Homemade pasta salad. Pumpkin soup with a bread roll. Chicken stir-fry with noodles.
How many 800m repeats should I do?
Beginners should start with two 800m repeats and advanced should start with four 4. Add another 800m repeat the following week. Try to maintain that same pace (10 seconds faster than your realistic goal half marathon pace) for each one.
How much should I rest between 800m repeats?
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.
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.
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.