What is Yasso 800s?
The Yasso 800s is a popular running workout designed to help runners improve their speed and endurance. Developed by Bart Yasso, the Chief Running Officer at Runner's World, this workout is particularly beneficial for marathon training. The workout consists of a series of 800-meter repeats, which are run at a specific pace that correlates with the runner's goal marathon time. For example, if a runner aims to complete a marathon in four hours, they would aim to run each 800 meters in four minutes.
How to Perform Yasso 800s
To effectively perform Yasso 800s, runners should start with a proper warm-up to prepare their muscles and joints for the workout. This typically includes light jogging and dynamic stretches. After warming up, the runner will complete a series of 800-meter intervals, with each interval followed by an equal amount of rest time. For instance, if a runner completes an 800-meter repeat in four minutes, they should rest for four minutes before starting the next interval. This structure helps maintain the intensity of the workout while allowing for recovery.
Benefits of Yasso 800s
The Yasso 800s workout offers numerous benefits for runners of all levels. Firstly, it helps improve aerobic capacity and speed, making it an excellent choice for those training for longer distances, such as marathons. Additionally, the workout promotes mental toughness, as runners must push themselves to maintain the target pace throughout the intervals. Furthermore, the structured nature of Yasso 800s allows runners to track their progress over time, making it easier to set and achieve personal goals.
Who Can Benefit from Yasso 800s?
Yasso 800s can be beneficial for a wide range of runners, from beginners to experienced marathoners. For novice runners, this workout provides a structured approach to building speed and endurance without overwhelming them. More experienced runners can use Yasso 800s to fine-tune their pacing strategies and improve their race times. Regardless of experience level, incorporating Yasso 800s into a training plan can lead to significant improvements in running performance.
Common Mistakes to Avoid
While Yasso 800s can be an effective workout, there are common mistakes that runners should avoid to maximize their benefits. One mistake is not allowing enough recovery time between intervals, which can lead to fatigue and hinder performance. Additionally, some runners may push too hard during the intervals, risking injury or burnout. It's essential to listen to your body and adjust the pace and recovery times as needed to ensure a safe and effective workout.
Integrating Yasso 800s into Your Training Plan
To effectively integrate Yasso 800s into a training plan, runners should consider their overall goals and current fitness level. It is typically recommended to include this workout once a week, allowing for adequate recovery between sessions. Runners can pair Yasso 800s with other training elements, such as long runs and tempo runs, to create a balanced and comprehensive training regimen. This approach ensures that runners build endurance and speed while minimizing the risk of overtraining.
Tracking Progress with Yasso 800s
Tracking progress is crucial when incorporating Yasso 800s into a training routine. Runners can keep a training log to record their times for each 800-meter repeat and the corresponding rest periods. This data can help identify trends in performance and highlight areas for improvement. Additionally, runners can use this information to adjust their training goals and pacing strategies for upcoming races, ensuring they remain on track to achieve their desired marathon times.
Yasso 800s and Marathon Training
Yasso 800s is particularly popular among marathon training programs due to its effectiveness in building speed and endurance. Many runners find that incorporating this workout into their training helps them achieve their marathon goals more efficiently. By aligning the 800-meter repeat times with their target marathon pace, runners can develop a better understanding of their pacing strategies and improve their overall race performance.
Conclusion on Yasso 800s
In summary, Yasso 800s is a powerful workout that can significantly enhance a runner's performance, particularly for marathon training. By understanding the structure of the workout, its benefits, and how to integrate it into a training plan, runners can take their training to the next level. Whether you are a beginner or an experienced runner, Yasso 800s can be a valuable addition to your running regimen.
