Friday, 24 July 2015

another training plan - yasso 800s

Posted by speedygeoff on Friday, July 24, 2015 with 3 comments
I am impressed by an article linked by Scotty Imhoff which describes a speed session used by marathon runners. Read the full article at http://www.runnersworld.com/race-training/yasso-800s. The session looks good because it would keep the mind focused on the marathon goal time during the key last three months of training, and it would provide the kind of speed-endurance training needed as part of any marathon preparation, being an alternative to some of the time trial and long interval sessions I have used in past years. And I assume it works. An excerpt from the article:

"And now you've got an easier way: you've got Yasso 800s. Want to run a 3:30 marathon? Then train to run a bunch of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats. Training doesn't get any simpler than this, not on this planet or anywhere else in the solar system.

"Bart begins running his Yasso 800s a couple of months before his goal marathon. The first week he does four. On each subsequent week, he adds one more until he reaches 10. The last workout of Yasso 800s should be completed at least 10 days before your marathon, and 14 to 17 days would probably be better.

"The rest of the time, just do your normal marathon training, paying special attention to weekend long runs. Give yourself plenty of easy runs and maybe a day or two off during the week."


Sounds like a plan for some, for Thursdays at Dickson? Any interest?

Meanwhile in Australia: How to build community (not!)

3 comments:

  1. This marathon training plan has been around for a couple of decades to my knowledge. It's still applicable today & from the runners that I know that have followed it, it works. But as you say Speedygeoff, the emphasis has to still be on those long weekend runs for strength & endurance.

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  2. 10 x 800 sounds harder than 3 x 1k. So for a 4 hour marathon the session ends up taking 76 minutes? That's long, but I guess you need long for marathon racing.

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    1. So I guess one begins with four which takes 28 minutes, and one then negotiates an earlier start time.

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