Yasso 800's

terryc,

The basic premise is to do 10 800's with a like recovery.

If you averaged 2:24 for example, then this should equate to a 2:24 marathon, assuming you do the proper marathon training.

Sounds like you have the tools to do so. Best wishes.

.....with a like recovery.....

Do you mean a 1:1 recovery or does the system say you should take 1 min or 45 sec?

If you want to run 14:30, wouldn't it be smarter to run 1000's, miles, and tmepo runs to help build the strenght to last in a race? Running 400's means your only running for 60-75 seconds at a time, you don't get any rests in races.

Many coachs are persistant with repeat 400's, I never felt I benefitted from them. Running the longer stuff always led to PR's for me over time. My favorite workouts were tempo and repeat miles. I've got the runs.

Its has been said that Yasso's 800's may show you what you cannot do (assuming that you DNF) but may not show you what you can do.

A 4:20 miler may be able to rock 10 X 800 @ 2:30 (on 5:00 send offs) with ease but not have the requisite training to tackle the 26.2 monster in 2:30.

That being said, you don't always need to kill yourself with every workout. Cruise intervals do have benefits.

Should I do 400's or 800's or 1000's or even 1600's? Depends on the individual and where you are in the season. If you don't need to work on footspeed but have trouble negative splitting stick with the longer intervals. If you are finishing your races with plenty left in the tank but lacking a kick then go with the 400's.

STOP CALLING THEM YASSO 800'S.

I have not run this type of workout, however I'm not sure who came up with this notion that the average pace for your 800's, is a predictor for your marathon time. Recently, I had averaged 5:21 for 5x1 mile, which would be equivalent to running 2:24.7, according to the mcmillan calculator, which is one of the more accurate ones. And this is from someone without any leg speed. Wow, I can't wait until I run 2:24 this Saturday(sarcasm).

do what your coach asks of you. did ryun doubt timmons when asked to run 40x 400m? there's your answer. shut your yapper and run.

I'm self-coached and self-trained, but thanks for the vote of confidence.

Alex, what kind of rest do you take between miles? I did 5 x mile this week and averaged 5:18 with 3 minutes rest(a very bad day due to a race and long run, the two days before). Usually I run 5 x mile with one minute rest and can average 5:25 or so. What kind of a marathon predicion would this get?

Bart Yasso is a funny and cool guy, but don't judge him on his 800 experiment. I used to do a ton of the 8's in 2:19 with even shorter rest and I certainly didn't run a 2:19 mary, even off of 100-120 mile weeks.

terryc,

I was trying to answer your question, "can anyone explain Yasso's 800's more clearly." Click on the link for the actual Bart Yasso workout.

As to whether they work or not, I would recommend a different post for runner input, but it appears that some

don't have success. Personally, I can do the 10 faster than my marathon time, probably due to the "like recovery" (yes, 1:1 recovery) being longer than I would normally take for a similar workout.

Back to the coaching: assuming you are a college runner, are you thinking about a marathon after the outdoor season and that's why you are asking about the 800's, or do you think you need to do longer speed workouts for your season?If the latter, then you should sit down with your coach and discuss/resolve.

I'm thinking about running a marathon around September before x-c really gets started. That way I'll be recovered for the November championship races. But I can't believe a coach would have a team attempt 25x400's at basically whatever pace we feel we can handle. There should be a purpose for every run.

terryc,

OK, i get the picture now. However, as I see it, you have 2 choices regarding the 25 400's: do the workout or speak with your coach about going longer. Do you have a good relationship with him/her? If you do take this approach, I would be well prepared with your viewpoint.

Now to the marathon, is your coach aware of your plans and if not, will you keep it a secret? What impact will the training and race have on your x-c season, especially early on? What if you come up lame? Are you on scholarship and could you jeopardize that? What if your coach and teammates find out, especially if you post sub-par racing times? I think you see the picture now. Please think it through before you make a decision.

Good luck.

25x400 w/100mt jog (30sec) rest is a great workout!

Mile intervals from 1-3 were done at a 5 minute recovery and the last 2 were done at roughly 6:30 or 4 laps around. I think you could get around 5:10 with equal rest period, or 1:1 ratio, which would equivalate to 2:19 for 10x800, give or take a few seconds based on your speed.I had figured the 10x800 would be the same as 5x1 mile, as the time spent for running mile repeats, would be a little more than running the 800's, however, blood lactate would probably build a little bit quicker from running 800's at a 2:19 pace. I'm thinking that the Yasso's workouts may want to have you running at tempo pace, which would seem a little bit more accuracy regarding prediction of your marathon times. BTW: I believe the correct term is Yasso's 880's, correct?

Damn, I would be dead, lying in the middle of the football field after that kind of workout.

It seems like Yasso's 800 would be accurate for someone training for a marathon, but for someone who is concentrating on something shorter would it still apply? I am training for the 10k and today I ran 12x800 averaging 2:28 taking 2:10 rest (took 7:34 rest half way). So if I did 10 and didn't take the rest at half I problably still would have averaged 2:28. Does this still mean I should be able to run 2:28 even though I'm used to doing more interval than most marathoners do?

A better indication is to run 12.5x800m with no rest, then see your average 800 and convert minutes:seconds to hours:minutes.

Works for me: 26:22=2:06 per 800m, and that is what I have run a marathon in.