10 x 800 m ( Yasso 800's ) Marathon sharpening workout

Описание: Yasso 800s are a popular marathon training workout used both for building speed-endurance and as a tool to predict marathon finish times.

Named after Bart Yasso, a former chief running officer at Runner’s World, the workout is based on the theory that if you can run ten 800-meter intervals in a specific time in minutes and seconds, you are fit enough to run a full marathon in that same time in hours and minutes.

The Standard Workout

A complete Yasso 800 session traditionally follows this structure:

Warm-up: Start with 10–15 minutes of easy jogging followed by dynamic stretches or short strides to prepare your muscles.

Intervals: Run 10 repetitions of 800 meters (two laps on a standard track) at your goal pace.

Recovery: Between each 800-meter interval, take a recovery jog for the same amount of time it took to complete the interval.

Cool-down: Finish with 10 minutes of easy running and light stretching.

Prediction Formula Examples

The "magic" of the workout lies in its simple time-conversion formula:

3-Hour Marathon: Aim to run each 800m interval in 3 minutes 00 seconds.

3-Hour 30-Minute Marathon: Aim for each interval in 3 minutes 30 seconds.

4-Hour Marathon: Aim for each interval in 4 minutes 00 seconds.

Benefits and Implementation

While many coaches caution that it is not an infallible race-day predictor because it doesn't account for factors like fueling or weather, it remains a staple for its physical and mental benefits.

Physical Conditioning: The workout improves VO2 max, lactate threshold, and running efficiency by training the body to perform while fatigued.

Mental Toughness: Completing ten high-intensity repetitions builds the pacing awareness and confidence needed for long-distance racing.

Progression: Runners typically do not start with 10 intervals. Most training plans suggest starting with 4–5 repetitions several months before a race and adding one repetition each week until reaching the full 10 about two to three weeks before the marathon.

My name is Will De Leon. 53 yrs young. I returned to Running & Racing in June 2024 after 23 yrs. I strongly believe that I can get back to where I left off even at my age today. This is my journey of running a marathon in 2:35hrs by 58 yrs young.

Personal Bests obtained within 4 yrs of running from 1998-2001

2 mile race winner 10:12min (Central Park NYC)
5k/16min,
10k/34min,
Half marathon/1hr 16min Central Park NYC
Marathon/2hrs 45 min- Boston 2001

Some of my race results below:

https://results.nyrr.org/runner/39972...

https://results.nyrr.org/event/NYC200...

https://ultrarunning.com/calendar/run...

For Boston results, Type Wilfredo Deleon
https://marathonguide.com/races/run/b...

This channel is a view and read only. Hope it helps someone 🙏🏼