This is week 10 of training. You'll be moving your tempo running up to 6
miles in a 12 mile run. You'll also head to the track for a session of
Yasso 800s. The workout, which involves running half-mile repeats close
to 5-K pace, was developed by Bart Yasso of Runner's World. It's best to
do this workout at a track, but you can also do it on a treadmill or a
flat, traffic-free stretch of road.
You now have the option of running on Sunday if you feel recovered from last week's work and yesterday's long run.
Sunday - Rest Day
Monday - 4 miles easy (10:35 pace)
Tuesday - Intervals - Yasso 800s 9-10 miles
2-mile warmup
6-8 x 800 @ 4:00 with 400-meter recovery
2-mile cooldown
Wednesday - 3 miles easy (10:35 pace)
Thursday - 4 miles hills (10:35 pace)
Friday - Rest day
Saturday - LSD 12 miles w/6 @Tempo
3-mile warmup
6 miles @ Tempo (8:33/mile)
3-mile cooldown
Total planned miles 33
Showing posts with label Yasso 800s. Show all posts
Showing posts with label Yasso 800s. Show all posts
Sunday, September 20, 2015
Tuesday, May 1, 2012
Marathon Time Predictor ~ Yasso 800s
Today my training plan was Yasso 800s. The Yasso 800s (named for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds. In my case, that would be two times around the track (or 1/2 mile) in 4 minutes.
I was suppose to do this workout a couple of weeks ago, but I got rained out. I got up this morning ready to give it a try. There is a park close to our house that has a track, so I headed there. My warmup was 3 miles, then I hit the track.
The track ended up being a half mile hilly, muddy trail. I was dodging puddles and people. Not the best place to get in a groove and crank out fast repeats. I ran it once, then just headed out to the streets. I know the neighborhood well, so I chose half mile stretches of road that were relatively flat, hit my "lap" button and ran all out for half a mile. I was able to do this a total of six times. Here are my times:
Yasso #1: 4:38
Yasso #2: 4:23
Yasso #3: 4:12
Yasso #4: 4:06
Yasso #5: 3:59
Yasso #6: 3:58
Those final two laps made me really happy! Under 4 minutes. Could it be I'll hit my 4 hour marathon goal?
I was suppose to do this workout a couple of weeks ago, but I got rained out. I got up this morning ready to give it a try. There is a park close to our house that has a track, so I headed there. My warmup was 3 miles, then I hit the track.
The track ended up being a half mile hilly, muddy trail. I was dodging puddles and people. Not the best place to get in a groove and crank out fast repeats. I ran it once, then just headed out to the streets. I know the neighborhood well, so I chose half mile stretches of road that were relatively flat, hit my "lap" button and ran all out for half a mile. I was able to do this a total of six times. Here are my times:
Yasso #1: 4:38
Yasso #2: 4:23
Yasso #3: 4:12
Yasso #4: 4:06
Yasso #5: 3:59
Yasso #6: 3:58
Those final two laps made me really happy! Under 4 minutes. Could it be I'll hit my 4 hour marathon goal?
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