Bart Yasso is super human. He is a beast. He has run marathons on all seven continents, raced in ultra marathons around the world, completed several Ironman Triathlons and even competed in the Badwater 146 through Death Valley. These are some of the toughest endurance tests known to Man and Yasso has done them all. You can learn more about Bart Yasso here on his personal blog. I recommend you check it out because Bart is an inspiration to anyone who loves running for the joy of running.
Through his many years of running Bart has become a running expert. He’s made great contributions to the running world via his participation in the running community, sharing his experiences and insights through books, magazines, race appearances, memoirs and so on. Perhaps one of his most valuable contributions comes in the form of training advice for marathon hopefuls called the “Yasso 800’s”.
What are the Yasso 800’s?
The concept is simple. One day per week for several weeks leading up to a marathon you mix interval training into your weekly run schedule. The intervals should consist of 800 meter runs. If you’re aiming for a 4 hour marathon finish time, then run your 800 meter interval in 4 minutes. Jog for another 4 minutes and then repeat by running another 800 meters in 4 minutes. And if you’re trying to run a 3 hour marathon then do 3 minute 800 meter intervals followed by 3 minutes of jogging, and repeat. Do this until you can do 10 total repetitions in a given workout at your marathon goal pace. After 2 or 3 months of Yasso 800’s along with your typical marathon training schedule you should be prepared to charge the marathon and complete it at your target pace based on the Yasso intervals. Easy and effective!
Keep in mind though that you need to include recovery time in your training. Do not run Yasso 800’s within 10-14 days of your marathon race date. Also remember to ease into them and don’t try to crush a 2 minute 800 meter interval 10 times in your first week! Marathon training is a lesson in patience and persistence. Slow and steady improvements is the name of the game.
Do you have interval training techniques that work extremely well for you? Yasso has been doing it for over 20 years and it continues to make him race-ready. Share your special training systems with the group if you’ve found your own personal key to success.
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this a good