Last night Barry and I headed to the track for my first track workout since beginning marathon training. I decided to try something a little different than the type of workouts I’ve done in the past. Instead of focusing on faster intervals like 200’s and 400’s, I decided to focus on 800’s in the form of Yasso 800’s.
I’ve seen Yasso 800’s mentioned here and there and after a bit of research on the internet via Google, I found some guidance
on how to incorporate this workout into marathon training. You start with 4 x 800m, in addition to a warm-up and cool down. Your goal pace for the 800’s is derived from your goal for the marathon. So if you are shooting for a 3:00 marathon then you should run your 800’s in 3 minutes each. I am hoping to finish around 4:30, so I did each of my 800m repeats in 4 minutes 30 seconds. Clearly Bart Yasso had a premonition I would be doing this workout when he signed my bib
at the Blue Ridge Half Marathon, after I told him I was going to train for my first full in the fall.
Each week I will add on an additional 800m repeat until I reach 10 x 800m. Mr. Yasso says that if I can complete a workout of 10 x 800m each in 4:30 then I should be able to complete the marathon in 4 hours 30 minutes.
We got to the track and did a 1 mile warm-up. Then we stretched and got going on the first 800. My splits for the four 800’s were: 4:19 / 4:27 / 4:26 / 4:24. I did ~200m un-timed jogs in between each interval. Once I completed the 800’s I did a 1 mile cool down, for 4 miles total (not counting the recovery jogs). Barry ran with me on the 800’s and did his own 400m repeats during my 200m jogs. He’s cool like that.
|I ran here, except this picture is from May and there were no hurdles or starting block things.
The articles I read on Yasso 800’s varied on what you should do during your recovery interval. Some said to jog for the same amount of time you were doing your repeats in (so 4 minutes 30 seconds for me), while others said to do a 400m jog in between. I chose to do what I felt like doing in between repeats.
I think I will make this a regular Monday workout. I like going to the track and I enjoyed the longer intervals that are focused more on endurance than speed (although I was feeling it by the fourth one). Assuming I am able to add one 800m repeat each week, I will get to ten during week 14 (out of 20) of training. Mr. Yasso says the final Yasso 800 workout should be done 14 to 17 days prior to your race. So I’m not sure what I will do once I hit 10 repeats, since I will still be four weeks away from 14-17 days until race day. Maybe it won’t be an issue if I need to spend an extra week at seven, eight, or nine repeats. Time will tell.
Have you ever done Yasso 800’s?
What would you do once you got to 10 x 800 with 4 weeks of training to go until the final workout should be completed?