How accurate is Yasso 800?

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 fast is 800m repeats?

The 800 meter repeats are run at a pace that is slightly faster than your current 5K pace – about 10-15 seconds per mile faster than your current 5K pace, or roughly your goal 5K pace.

What are Yassos 800s?

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.

How do you run a Yasso 800?

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.

How fast should I run 400m repeats?

Aim to run each of those 400 meter intervals at a pace that is 90 seconds per mile faster than your goal. 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 many long runs should you do a week?

How much should I run each week? Beginning runners should start with two to four runs per week at about 20 to 30 minutes (or roughly 2 to 4 miles) per run. You may have heard of the 10 Percent Rule, but a better way to increase your mileage is to run more every second week.

How many hard runs should I do a week?

For beginning and intermediate runners who are comfortable running 3-4 days per week, I recommend 1-2 hard workouts per week. Keep in mind that “hard” is a relative term and simply means a structured workout of faster running.

How much should I rest between 800s?

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.

What is a realistic marathon goal?

As an example, if your data point shows you’re in 4:00 shape for the marathon, you’d be looking at a goal time of about 3:45 to 3:50. If you’re more experienced and have been training for many years, then you should expect a 2 to 4% improvement in performance.

What is a good goal for first marathon?

Goal 1: To enjoy the whole race-from start to finish. Take in the scenery, talk to the runners around you, thank the crowd, and take part in the postmarathon party. If you only accomplish this goal, your experience will be positive. Goal 2: To finish strong, wanting to run another marathon.

How to use Yasso 800s in running speed workouts?

On the treadmill, simply run half a mile or 800 meters in distance, depending on the unit of measurement. Similarly, when running Yasso 800s outdoors, you can set the lap distance on your watch to 800 meters or half a mile. How fast should I run 800 meter repeats?

When is the best time to do the Yasso 800s?

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. The rest of the time, just do your normal marathon training, paying special attention to weekend long runs. Give yourself plenty of easy runs and maybe a day or two off during the week.

How did Bart Yasso come up with the Yasso 800?

Bart Yasso first discovered his now-famous “Yasso 800s” on accident. He began incorporating 800 meter intervals into his training, and after years of meticulously logging his training, he discovered something remarkable: the average time it took him to run 800 meters during training was just about always equal to his marathon finish time.

What’s the difference between 800s and marathon time?

The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. Bart suggests doing Yasso 800s once a week as part of your marathon training. Start with perhaps 4 x 800 and build up to 10 x 800. Between the 800s, take a recovery jog that lasts as long as your 800s.