If you’re a woman marathoner looking to boost your speed and endurance, the Yasso 800s workout might just be your new best friend. This workout consists of 800-meter intervals, repeated ten times, with recovery periods equal to the time it takes you to complete each interval. Sounds simple, right? But don’t let that fool you. It’s a powerful tool for building race-specific endurance and speed while training your body to perform under fatigue.
Start with a solid warm-up. Jog for about ten minutes, followed by some dynamic stretches to get your muscles ready. When you’re set, plunge into the intervals. Run ten 800-meter repeats at your goal marathon pace. For instance, if you’re aiming for a four-hour marathon, you’d run each 800m in four minutes. After each interval, jog for the same duration it took you to run that 800m. This recovery is essential for maintaining your performance throughout the workout.
Begin with a ten-minute jog, dynamic stretches, then tackle ten 800-meter repeats at your goal marathon pace, ensuring adequate recovery.
Finally, cool down with another ten-minute easy jog and some static stretching to help your muscles recover.
One of the biggest advantages of the Yasso 800s is its scalability. If you’re new to interval training, start with four or five intervals and gradually work your way up to ten. This way, you can adapt the workout to your current fitness level. Not to mention, it’s easy to track your progress. Use a GPS watch when running outdoors or hit the track or treadmill for precision. This method is especially effective as it aims to improve speed-endurance through structured intervals.
This workout isn’t just about speed; it serves as a self-assessment tool. You can gauge your ongoing fitness and adjust your training plan based on how well you hit your target paces. Plus, it’s widely embraced in the running community, making it perfect for group training environments. However, keep in mind that Yasso 800s are not a marathon-specific workout, which means they may not fully prepare you for the unique demands of the marathon distance.
Keep in mind, though, that while Yasso 800s can help improve your VO2 max and pacing efficiency, they shouldn’t be your only training method. They’re not a direct predictor of marathon performance, especially for elite runners.
To avoid injury, listen to your body. Don’t increase your volume too quickly, and make sure you allow adequate recovery between sessions.
