If you're a runner training for a marathon, you've probably heard of the Yasso 800s. Developed by running coach and writer Bart Yasso, the Yasso 800 workout is a popular training tool among runners who want to gauge their fitness level and estimate their marathon time.
What are Yasso 800s?
The Yasso 800 workout involves running 10 repeats of 800 meters each, with a recovery jog of the same distance between each repeat. The goal is to complete each 800 in the same time (in minutes and seconds) as your goal marathon time (in hours and minutes). For example, if you're aiming for a 3 hour and 30 minute marathon, you would aim to run each 800 in 3 minutes and 30 seconds.
The Yasso 800 workout is typically done at least 8 weeks before the marathon, when you're well into your training and have built up a good base of mileage. It's important to warm up properly before starting the workout, and to cool down afterwards.
How do Yasso 800s predict marathon time?
The idea behind the Yasso 800 workout is that if you can consistently run 800s at your goal marathon pace, you should be able to complete the marathon in that time as well. In other words, if you can run 10 repeats of 800 in 3 minutes and 30 seconds each, you should be able to complete a marathon in 3 hours and 30 minutes.
While the Yasso 800 workout is not a perfect predictor of marathon time, it can be a useful tool for gauging your fitness level and estimating your marathon pace. It's important to remember, however, that the marathon is a different beast altogether, and there are many factors that can affect your performance on race day, including weather conditions, terrain, nutrition, and hydration.
Using Yasso 800s in your training
If you're planning to use Yasso 800s in your training, it's important to remember that they should be just one part of a well-rounded training plan. In addition to speedwork, you'll also need to focus on building endurance, incorporating tempo runs and long runs into your training, and taking time to recover properly between workouts.
So lets wrap this thing up... while Yasso 800s can be a useful tool for predicting marathon time and gauging fitness level, they should be used in conjunction with other training techniques and should not be relied on as the sole predictor of marathon performance. With proper training, nutrition, and rest, however, you can use Yasso 800s to help you achieve your marathon goals. At the very least, if you're into the mystical rituals in classic marathoning lore, this one is often fun, and motivating. At the end of the day, a great journey is all that matters in the mission to run a beautiful race!