November 16 2017
Coach Hillary Kigar shares a tip she picked up while listening to a lecture delivered by esteemed distance running coach Jack Daniels.
Even if you’re not familiar with Yasso 800s, you have probably heard of the running legend that is Bart Yasso, creator of the famous Yasso 800 workout, which promises to be a predictor of your marathon finish time.
Bart Yasso is well known in the running community as a sort of grandfather to the sport. Yasso has completed races on all seven continents, won the U.S. National Biathlon Long Course Championship in 1987 and the Smoky Mountain Marathon in 1998. He is also a five-time Ironman finisher and completed the Badwater 146 through Death Valley. Oh and, just for fun, he cycled, unsupported and by himself, across the country twice.
Which is why, when he came up with a marathon finish time predictor with the Yasso 800 track workout, runners everywhere listened and tested it out for themselves.
Yasso 800s are exactly what you think—running 800 meters (two laps) around a track. In this case, you should run 10 x 800 until you get a time you can keep consistently or, the marathon time you are shooting for. For example, if you can run 10 x 800 in 3 minutes and 30 seconds each, you should be able to run a 3 hour and 30 minute marathon.
It worked for Yasso and has worked for many other hundreds—and possibly thousands—of other runners.
Obviously you will not start out running your marathon goal pace, or even 10 repetitions of 800 meters. Depending on where you are in your training and what your body can handle, begin with 4-5 repetitions at whatever pace you can consistently run, and take a 400 meter (one lap around the track) jog or walk in between sets.
Each week build sets and speed until you can hit 10 x 800 at a consistent pace.
Yasso 800s should be done in conjunction with a well laid out marathon training plan. You will also want to peak—running your goal pace for 10 x 800—just a few weeks prior to race day, so planning is key.
Obviously this works best on a track but it can definitely be done on a treadmill or simply with a flat stretch of road and your GPS watch.
If nothing else, it’s a great workout that you will likely see results from as you work toward your goal race. It’s also a fun experiment that will most likely only enhance your performance, if done correctly.