If you’re like me, knowing the why or the intention behind a prescribed workout or long run better helps you get on board with the challenge ahead. I’m able to manage my expectations, adjust my paces, and feel confident that I will be gaining the benefits of the workout I’m about to tackle.
Running Shoes - Gear track workouts on my training plan. On Monday, I started the week off with a two-mile warmup, 11 x 800-meters, and a two-mile cooldown. Thursday, I had 16 x 200 meters sandwiched between a three-mile warmup and cooldown. While both of these workouts were done on the track, the intention behind them was very different. On Monday, the focus was all about threshold work and building endurance. On Thursday, the mission was to work on finding speed and quick turnover.
With so many of you kicking off marathon and half marathon training plans, I want to remind you that some of the best running workouts out there are not fancy or overly complicated. Effective training should be structured in a smart, consistent way. These are the most important building blocks of a successful training plan.
Bart Yasso, a legend in the running community and former Chief Running Officer of half and full marathon training plans is the Yasso 800 Workout. Last week, I had two Runner’s World, developed this popular workout to help runners predict their marathon finishing time, which is based on their effort during a workout consisting of 800-meter repeats.
How do Yasso 800s work?
You might be wondering how this can predict your marathon finishing time. The idea behind Yasso 800s is that the average finishing time of your 800-meter repeats in minutes and seconds can be a good indicator of your potential marathon finishing time in hours and minutes. For example, if you ran your efforts in three minutes and 25 seconds on those two laps of a standard track, then you’re capable of completing a marathon in three hours and 25 minutes.
How do you train with Yasso 800s?
If you’re starting or in the thick of race training, here’s how to tackle the Yasso 800 workout:
➡️ Warmup: Thank You, Bart Yasso warmup of one to three miles at a comfortable and conversational pace. I like to do a two-mile warmup, especially when I’m training for a marathon. This helps me feel properly ready for the workout, but it also helps gradually build my overall weekly mileage. After your easy warmup, take a few minutes to add in dynamic drills and strides to get your muscles warm, ready, and loose.
➡️ 800-meter efforts: The track is the best place to crush this workout, so that means two full laps around a standard track. If you don’t have access to a track, find a place that’s flat and allows you to do 800 meters (about a half mile) with as little disruption as possible. In terms of applied effort, the pace in these repeats should be comparable to your threshold pace. This should feel comfortably uncomfortable. The effort should not feel like an all-out 5K race pace, and if needed, you should be able to continue that pace for longer than the prescribed 800 meters. Alternatively, this should not feel easy, comfortable, or conversational. Your biggest focus within this workout should be to execute consistency on every single rep. (So avoid going all out on the first one!)
➡️ How to Adjust Your Run Schedule After a Big Race: Your work-to-rest ratio should be equal. That means if you’re running 800 meters in 3:30, then your rest should be an easy walk or jog for 3 minutes and 30 seconds. This should be an easy workout to remember. Just know that however long it took you to run your 800, you should rest the same amount of time before your next interval.
➡️ Repeat: The number of reps you should complete depends on your fitness level, but aim for eight to 10 reps. If you’re newer to running, you can aim for four reps to start, making sure you’re hitting your intended paces for each one.
➡️ Cooldown: After you’ve completed your final 800-meter repeat, head into your cooldown of one to three miles followed by some easy stretching, if possible.
Do Yasso 800s work?
I know what you’re thinking: Will this workout really predict my marathon finishing time?
My answer is yes and no. I believe that this workout helps outline what your capabilities are when it comes to endurance, training, and overall fitness. However, this workout is not the golden ticket to your goal marathon finishing time.
Remember, one workout does not define your success in running. The benefit of this workout is that it helps provide a general guide on your marathon capabilities and reiterates the importance of consistency and understanding effort when training. Let this workout be a confidence builder in your training plan.
A running veteran for more than a decade, Movold is a licensed strength and running coach for Runner’s World+ members and at the Mile High Run Club in New York City. When she’s not motivating class-goers through grueling treadmill workouts, you’ll likely find her zig-zagging boroughs on bridges throughout Brooklyn and Manhattan or training for her next marathon . She’s ready to push you to your next running goal as she chases her own—running a marathon in under 3 hours.
