Image of me running Challange Melbourne in 2014
I have been waiting to the letter Y in our Running ABC's, it's a favorite training session of mine and couldn't wait to spread the work. So for the letter Y, we have the "Yasso 800".
Basically the Yasso 800 is a training session which compromises sets of 800 metre repeat intervals, where the time in minutes that you complete the 800m repeats in, translate to your approximate marathon finish time in hours. As an example, if you were able to run the full 10 x 800m repeat sets in 4 minutes, that would translate to a 4 hour marathon time.
Its called the "Yasso 800" as it was developed by Bart Yasso while he was working for Runners World in the USA. He realised the correlation between the 800m repeats and his own marathon finishing times and decided to use them as training sessions where he began setting his 800m repeats to match his goal marathon time.
As A Weekly Training Session
In essence, the "Yasso 800" is similar to a VO2Max training session can take a lot out of you, so it is wise to use it only once a week. If you have a goal marathon finish time of 3 hours 20, start with completing 4 to 6 800m repeats with a 400m recovery in between. The goal would be to build up to and consistently complete 10 repeats by the time you start tapering for your goal marathon.
As A Testing Session
Alternatively, this session can be used to work out how you training is progressing through a season, where you perform the Yasso 800, every 4 to 6 week to make sure you are improving.
Always make sure you complete your last Yasso 800, no closer than 10 to 14 days before your goal marathon.
If you missed any of the previous five posts, you can see them at the following link:
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-t-is-for-training-mask
https://steemit.com/running/@run.vince.run/in-our-running-abc-s-u-is-for-ultramarathon
https://steemit.com/running/@run.vince.run/in-our-running-abc-s-v-is-for-vo2max
https://steemit.com/running/@run.vince.run/w-is-for-wall-in-the-running-abc-s
https://steemit.com/running/@run.vince.run/in-the-running-abc-s-x-is-for
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