Marathon Training -- Yasso (speed) work

Jimmy will be leading us in a series of Yasso (speed) drills, every Tuesday starting January 8th running through the end of February. This is part of the marathon training schedule, but as always everyone is welcome.

We will be meeting at the Brea High School Track -- it is on the southwest corner of the campus, beneath the big lights (walk to the south (left) of the building from the parking lot).

We do not control the lights at the track, so they may or may not be on.

Yasso 800s are a popular workout among runners who are trying to achieve a specific marathon goal. The name "Yasso" comes from Bart Yasso, the chief running officer at Runner's World magazine, who popularized this workout. Here's how to do Yasso 800s:   ·         Take your marathon goal time in hours/minutes and convert this to minutes/seconds. For example, if your marathon goal is 3 hours and 30 minutes then convert that to 3 minutes and 30 seconds. ·         Try to run 800 meters (approximately 1/2 mile) in your converted time (3:30 in this example). ·         Recover after each 800 by jogging or walking for the same amount of time (again, 3:30 in this example). ·         Start with four repetitions in the first week. ·         Continue with Yasso 800 workouts once a week and try to add one more repetition each week until you reach ten repetitions. The first few should feel pretty easy, but you'll notice that they'll start to get more difficult as you continue to add repeats. ·         In addition to weekly Yasso 800s, you'll still need to do your regular marathon training, including weekly long runs.   Here are some examples of Yasso speed goals:   Time/Distance 3:15 3:30 3:45 4:00 4:15 4:30 100   [masked] [masked]   [masked] [masked]   [masked] [masked]   [masked] [masked]   [masked] [masked]


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