October 6, 2019 0

Predict Your Marathon Finish Time with the Yasso 800 Running Workout


Hey guys, Taren here with another track workout
for you to get out there and try. This one is the ever controversial Yasso 800
workout, developed by Bart Yasso who is the Chief Running Officer of Runners World. Why it’s controversial is because the workout
claims that your 800 meter time is a good predictor of your marathon time. And it’s
kind of wild to think about 800 meters which takes just a few minutes being able to predict
a 26.2 mile race. Some people it doesn’t work for, but some people swear by it. So I’ll give you the workout, you give it
a try and tell me how it works for you. All aboard the pain train. This workout is really simple, take your goal
marathon pace…Sun is brutal…hang on…..need to move that way….alright Start by taking your goal marathon time. In
my case that’s three 0 five 3 HOUR 5 MINUTE GOAL MARATHON=USE 3 MINUTE
5 SECOND 800m REPEAT 4 HOUR 10 MINUTE GOAL MARATHON=USE 4 MINUTE
10 SECOND 800m REPEAT And so on… And eight weeks out from your marathon, start
by doing four 800 meter repeats on a three 0 five pace. Every week add another 800 meter
repeat at that three 0 five pace. 8 WEEKS OUT:
– 20 MINUTE WARM UP – 4 X 800m AT TARGET PACE
– COOL DOWN & STRETCHING 7 WEEKS OUT: 5 X 800m AT TARGET PACE
6 WEEKS OUT: 6 X 800m AT TARGET PACE 5 WEEKS OUT: 7 X 800m AT TARGET PACE
4 WEEKS OUT: 8 X 800m AT TARGET PACE 3 WEEKS OUT: 9 X 800m AT TARGET PACE
2 WEEKS OUT: 10 X 800m AT TARGET PACE The idea is that after six weeks you should
be doing ten 800 meter repeats, all at your goal marathon time. And what they say is if
you can get through those ten 800 meter repeats all at that pace you should have a really
good chance of doing your goal marathon time. Alright I’m dropping the shades, the sun’s
too bad. This is going to end up being a really tough
workout because if you ask most track runners they’ll tell you that the most painful race
that they do is an 800 meter race. So you end up using all muscular system, not a lot
of cardio, and you build up so much lactic acid that you’re moving too quickly for too
short a period of time for that lactic acid to be flushed out. So this is a very painful
kind of workout. Think of it as the longest possible sprint
that you can do. That doesn’t sound very good does it? So try out the workout for yourself and tell
me how close it does get to your goal marathon pace. I’ve never actually run a full marathon,
I just appreciate the toughness of this workout. This is about as tough as it gets for training
your anaerobic system, and getting your fast twitch muscle fibres going. As always, if you like these tips and reviews
hit the like button or subscribe to see the other videos. Check us out at www.aracetaren.com
or on social media: Facebook, twitter, instagram, and google plus is all @aracetaren Get out there, kill your next A-Race!

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