Bart Yasso Talks Yasso 800’s
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⏱Yasso 800s | Do they really predict marathon time?⏱
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INTERVAL TRAINING for a marathon YASSO 800s
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Yasso 800’s… WTF?
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How to Do a Yasso 800 Workout Take your marathon goal time in hours and minutes and convert this to minutes and seconds. For example, if your marathon First, do an easy warm-up of 5 to 10 minutes jogging and a few warm-up exercises. Next, try to run 800 meters (approximately 1/2 mile) at your.
The Yasso 800 workout is meant to begin with 4 repeats. At the beginning of your training, aim to run four Yasso 800s during your speed workout. If you are unable to maintain your goal pace throughout all 4 repetitions, stick with 4 repetitions again during your next speed workout.How to Run Yasso 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.The key Yasso 800 workout is 10 x 800 at Yasso 800 pace with equal time rest. The best time to do this workout is about 2-3 weeks out from race day in place of one of your speed workouts.
This is the workout that will hopefully predict your marathon time. These marathoners are full of confidence since they trained using Yasso 800s!One general way to find out about what your marathon speed would be is to run a bunch of 800 meter runs (twice around a standard outdoor track) in an average of 3min.30sec. each, if you think you can run a 3hr. 30 minute marathon.
Between the 800s, jog for the same number of minutes it took you to run your repeats.Yasso 800s are not a magical predictor workout. But do enough sustainable, consistent intervals like Yasso 800s over time, and it can seem magical for fitness progression. David Roche partners with runners of all abilities through his coaching service, Some Work, All Play.Hey, interessting article, damn we share so many things!
I have already done this workouts many times, the 10×400 is a very typical one, as for the Yasso, I usually do 6×800 or 8×800 but did the 10 once out of curiosity. If you want to experience real pain (I guess you will find it challenging hehe), you can try the 5×2000.The first problem is that the Yasso 800 workout focuses on having you run near your VO2 max pace (≈5k pace) for a large volume of repeats. While a good VO2 max is certainly helpful for marathoning, it is not as important as something like lactate threshold.Yasso 800s.
Yasso 800s are a staple in many marathon training plans, and have been for years. This simple marathon workout can be used to help predict your overall finish time. Simply complete 10 x 800s and take the average time of completion for each 800 to.Bart begins running his Yasso 800s a couple of months before his goal marathon.
The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso.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.
For example, if you can run 10 x 800 in 3 minutes and 30 seconds each, you should be able to run a 3 hour and 30 minute marathon.That means you would do your Yasso 800s in 5 minutes (which just happens to be a 10 minute per mile pace). For beginners, I recommend starting with 2 Yasso 800s for your first workout.
If you are able to do both 800s at the target pace, then try to add 1 more every other week throughout your training schedule.The Real History of the Yasso 800s; Another (Sort of) Endorsement for Yasso 800’s; Is 30-20-10 Training the Next Yasso 800s? Bartcasts: The Ultimate Runner’s Vacation; The.
The workout is simple. Run 800 meters as fast as possible and then jog for recovery in the same amount of time it took to run the 800 meters. Start with 2 to 3 repeats and build up to 5 to 6 repeats as your body becomes more comfortable with the idea of speed work.
He was training for a marathon later in the fall, so two days before Portland he went to a nearby track and ran Yasso 800s. “I’m trying to build up to ten 800s in the same time as my marathon goal time,” he told me. Huh? Half-miles in 2 or 3 hours?
I didn’t get it. Bart saw that he’d have to do more explaining.
List of related literature:
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| from Body for Life for Women: A Woman’s Plan for Physical and Mental Transformation |
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| from The Cyclist’s Training Bible |
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| from The Swim Coaching Bible Volume II |
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| from The Essential Guide to Fitness |
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| from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform |
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| from NSCA’s Guide to Tests and Assessments |
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| from The Art of Running Faster |
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| from Training for Speed, Agility, and Quickness |
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| from Body by God: The Owner’s Manual for Maximized Living |
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| from Hal Koerner’s Field Guide to Ultrarunning: Training for an Ultramarathon, from 50K to 100 Miles and Beyond |
9 comments
What are the 76 & 77s he says before listing the split time?
To me it’s ridiculous and a eye opener that people keep looking for a response for their marathon ideal pace. They supposedly have been runners for years, training and running races from 5k to half marathon, how it’s possible that they still don’t have a clue about the relation of their time in series vs race day pace? They already should know how much 1000m repeats, 1500m repeats, etc… they should do to an specific half marathon pace. For your first marathon you can take 15-20 seconds slower per km than your half marathon and then go faster in your next marathons.
If you are supposed to be ready for marathon, the you already know how to pace your self even without a watch and how much you tolerate long series and rest time. If you make 10x1000m at 4:00m minutes for half marathon, you could do 15x1000m for marathon but starting with 4:10– 4:15 and go faster according to how you feel and how fast you get to recover for that training.
The idea I get is obvious, most people aren’t ready for marathon, but they want to do it for selfies, their friends on Facebook and many other reasons than the love of running and their selves.
If Yasso 800s method were true, shouldn’t middle-distance or even short distance runners run faster marathons that marathoners? I doesn’t make any sense to me.
Jack Daniels says add 3 minutes to your 10k and that’s what you can run for a marathon, but I personally think that only applies to ELITE runners who have peaked out in every distance
Not to use anecdotal evidence to prove/disprove Yasso
My Yasso workout: 4:00, completed without problem
Marathon time 4:57
(I cramped at 30km, am embarrassed with the time )
My goal is 3.30. I did the 800’s in 3,24.6 average with 90sec rest, 2 days ago. Marathon is in 2 weeks. Lets see…..
Yasso = garbage. It probably works for those that are nearly 100% slow twitch. Any regular person cannot translate the time. I could easily go for 10 x 800 at 2:45 and I am about a 3:20 marathoner. Further, I rarely do speed work (8 times a year perhaps) so that should help Yasso because if I were doing weekly speed I’d be able to knock 10 seconds off my Yasso 800’s and that probably wouldn’t give me too much of a boost to marathon time.
Granted I’m running 55 mpw. One might argue oh that’s not enough mileage for the Yasso’s to work. HOWEVER, if I did say ramp up to 100 mpw, I might break 3:00 in the marathon but then I would also be able to drop 20 or more seconds off my Yasso 800’s as well. So no it only works for pure slow twitchers I would guess.
+CoachCarlLeivers Just discovered your channel, great videos. What did you mean by most adult runners, especially those that started later in life, lack the aerobic endurance to translate the 800m times to a marathon? I started running later in life, and was running if that can be overcome with higher weekly mileage? Or do you think those that started younger have better aerobic anchor point?
Thank you for your clear explanation of something I have never truly understood