Today my training plan called for 6-8 Yasso 800s.
The first time I heard of Yasso was 4-5 months ago when I joined Twitter and Bart Yasso followed me. I though, who is this dude?
Again, I have been hiding under a rock because ummm, he’s pretty famous in the running world.
If you don’t know who he is…here’s a little blurb from his website:
Yasso joined Runner’s World in 1987 to develop the groundbreaking Runner’s World Race Sponsorship Program…
Yasso also invented the Yasso 800s, a marathon-training schedule used by thousands around the world. He is one of the few people to have completed races on all seven continents from the Antarctica marathon to the Mt. Kilimanjaro marathon. In 1987, Yasso won the U.S. National Biathlon Long Course Championship and won the Smoky Mountain Marathon in 1998. He has also completed the Ironman five times and the Badwater 146 through Death Valley. He has also cycled, unsupported and by himself, across the country twice.
His training strategy is pretty simple and can be used as a marathon predictor (CAN being the operative word!):
The time in seconds of one’s 800mx10 intervals = one’s marathon time in hours.
So basically, if I want to run a 4:30 marathon — part of my training should be to run an 800 (half a mile) in 4 minutes and 30 seconds (so at a 9 minute pace).
Today I attempted my first round of Yasso 800s. I did 6 of them and increased the pace slightly because I knew I was going to be pressed for time and the thought of running at a 9 minute pace per mile on the treadmill seemed to easy and somewhat boring. Hmmmm…Maybe I was wrong about that…
I did all 6 800s at an 8:20 pace (which would equal a 4:10 marathon time — something I can only dream of) and that workout KICKED.MY.BOOTY. In a good way!
I ended up running 4.5 miles in 41:22 — I ran/walked for 200m between each 800 (although now I’m reading you are supposed to run your recovery for the same amount of time you ran the 800 — who has time for that?).
Overall, I felt great and if I was going to do 10 of them, I would definitely slow down my pace a little (probably to an 8:45-8:50 pace). And I have to say I feel like I’m really training for a marathon now (because the 16 miles wasn’t a huge indicator). Eeek!
For my running friends — do you run Yasso 800s??
For my non-running friends — You deserve a cookie for reading this post 🙂