When should I run Yasso 800s?
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 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better.
How many 800m repeats should I do?
What is it? 4-6 x 800m repeats with a warm-up to start and a light jog to finish off. If you’re new to speed work, start with 4 reps. Experienced and marathoner runners should feel comfortable with 6 reps.
How does Yasso 800 work?
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.
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 many Yasso 800s should I do?
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.
How fast can I run 800m?
800-meter Run Test
| Rating | Time (minutes/seconds) |
|---|---|
| average | 3’16” – 3’30” |
| above average | 3’01” – 3’15” |
| good | 2’46” – 3′ |
| excellent | 2’45” or less |
How often should I do Yasso 800s?
Add Repeats 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.
How accurate is Yasso 800?
YASSO 800S Run 2:40 for the 800s and you can run 2:40 for the marathon. This is a hard workout so get mentally ready for it. The workout should feel like a 10K feels. For Combo runners, the 3:20 Yassos predict closer to a 3:22-3:24 marathon (2-4 minutes slower than the prediction).
How fast should you run 800m?
Why do you need to do Yasso 800s?
The premise behind Yasso 800s is that running a series of 10 fast 800-meter intervals alternated with short rest periods will approximate the effort and speed of running a marathon at your target pace. This training protocol aims to help you develop speed, pace, and endurance.
Is the Yasso 800 workout a VO2 max workout?
Unfortunately, Yasso 800’s are a VO2 max workout – you run at max speed for 2-4 minutes and then take an equal amount of rest between intervals. Research demonstrates that an increase in VO2max does not increase fuel efficiency.
How long should I rest between 800s intervals?
For runners with a marathon time of 5 hours or more, 5 to 6 minutes of rest time between 800s is not recommended. This is too much recovery and will take a long time to complete. Instead, give yourself 3 to 4 minutes to jog between intervals.
Can a Yasso 800 workout predict a marathon pace?
However, Yasso 800 sessions do contribute very directly to an important aspect of marathon fitness and therefore are also worth inclusion. With regard to prediction, it should be noted that the Yasso session will only be a fairly good predictor of marathon pace if the runner has done enough long runs to ensure that fuel lasts the full distance.