Do you want the perfect workout to build endurance and improve speed? If so, then the Yasso 800s are perfect. One of the most famous speed workouts for marathoners of all time, I promise you will be sore after this one.
How the Yasso 800s work
The benefits of this workout is twofold: First, it provides an accurate estimate into your fitness level and potential marathon time. Second, the Yasso 800s will help you build both speed and endurance. Here’s how they work…
First, warmup with a three to four minute jog. Next, do 8 reps of an 800m run at a 6-7 RPE (rate of perceived exertion) with a 400m cool off in between each one.
The workout is simple: 8x800s with a 400 jog in between. Do not be deceived, however, in to thinking that because this workout is simple, it will be easy. If you decide to do this workout, it should be after a rest day and not when you are worn down. Here are some tips for doing the Yasso 800s or any hard speed workout:
- Try to eat half of your body weight in carbs within thirty minutes of finishing your run for optimal recovery. So if you weight 120, eat 60g of carbs.
- Follow your run with plenty of functional recovery like foam rolling and yoga to avoid injury or soreness.
- Speed workouts are though enough on flat ground, so try to avoid any hilly roads or rough terrain. A track works best.
Determining your marathon time
Once you have completed the workout, you can use the average of your 800s to estimate your marathon time. I know this sounds crazy, but for decades runners have been using this workout to do just that.
To determine your marathon time, average your eight 800s. Then convert the result to hours and minutes. For example, if your average 800 was 4:00 minutes, then there is a good chance your marathon will be close to four hours.
The history of the Yasso 800s
Bart Yasso is somewhat of a legend in the marathon world. With 5 Ironmans, a solo cycling trip across the country, and numerous marathon wins, it is easy to see why.
Today, he is most well known for the workout he invented; the Yasos 800s. Originally, Bart had no intention of sharing this workout with the world. It was simply his tool to predict his marathon time and determine his fitness level. However, when Yasso’s friends at Runners World heard of his workout, they knew her was on to something. I mean, a half mile run that can accurately predict marathon times? Pretty crazy.
Bart had a hard time believing it to. But time and time again he was able to predict his marathon time with astounding accuracy. And he wasn’t the only one. To this day, thousands of runners are doing the same thing.
whether you are preparing for a marathon to just looking for a speed workout, I hope you will try this workout and enjoy it as much as I did. Comment below with your thoughts on the Yasso 800s.
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