Incorporating Yasso 800s into Your Track Workout Routine for Marathon Training
When it comes to marathon training, runners are always on the lookout for effective ways to improve their speed and endurance. One popular method that has gained traction in recent years is the use of Yasso 800s as a marathon predictor. This workout, named after its creator Bart Yasso, is believed to provide a reliable estimate of a runner’s marathon finish time. In this article, we will explore how you can incorporate Yasso 800s into your track workout routine for marathon training.
Yasso 800s are a type of interval workout that involves running 800 meters (or two laps around a standard track) at a specific pace, followed by a recovery jog of equal duration. The idea behind this workout is that the average time it takes to complete the 800-meter intervals can be used to predict your marathon finish time in hours and minutes. For example, if you consistently run your Yasso 800s in 3 minutes and 30 seconds, it is believed that you can aim for a 3 hours and 30 minutes marathon finish time.
To incorporate Yasso 800s into your track workout routine, it is important to first determine your target marathon finish time. This will serve as a guide for the pace at which you should be running your 800-meter intervals. For instance, if your goal is to finish the marathon in 4 hours, you should aim to complete your Yasso 800s in 4 minutes.
Once you have established your target pace, you can begin incorporating Yasso 800s into your track workouts. It is recommended to start with a warm-up jog of about 10-15 minutes to prepare your muscles for the workout. After the warm-up, begin your first 800-meter interval at your target pace. Focus on maintaining a consistent and controlled effort throughout the interval. Once you have completed the 800 meters, take a recovery jog of equal duration before starting the next interval.
As you progress in your training, you can gradually increase the number of Yasso 800s you complete in each workout. A common progression is to start with 4-6 intervals and gradually work your way up to 10 intervals. Remember to listen to your body and adjust the intensity and volume of your workouts accordingly. It is important to strike a balance between pushing yourself and avoiding overtraining or injury.
In addition to helping predict your marathon finish time, Yasso 800s can also be a valuable tool for improving your speed and endurance. By consistently running at your target pace, you are training your body to become more efficient at sustaining that pace over longer distances. This can translate into improved performance on race day.
In conclusion, incorporating Yasso 800s into your track workout routine can be a beneficial strategy for marathon training. By running 800-meter intervals at your target pace and gradually increasing the volume of your workouts, you can not only predict your marathon finish time but also improve your speed and endurance. Remember to approach these workouts with a balanced mindset, listening to your body and making adjustments as needed. With consistent training and dedication, you can set yourself up for success on race day.