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[1jclawyer]
Total posts: 3
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I am training for my third marathon in about a month. I am set to do my final Yasso workout this week. I am shooting for 3:15 in the marathon and know to run 6;30 pace during each of my 10 yassos.
I wonder what is the proper pace for the recovery lap. Should I treat this more like a track workout and jog slowly or more like a Fartlek and run at or near 8:00 pace?
Thoughts?
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[CoffeY]
KWF
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Call it what is is. 10x800@315 with 2 minute recovery jog.
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[mcasey]
Total posts: 4
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Its wonderfull try to start your race slowly.Increase stamina by jogging .Keep energy for the final raps.Motivate yourself it realy helps .It helped me too.All the best..
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[1jclawyer]
Total posts: 3
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My question wasn't really about the appropriate terminology. Rather, is it wise to really allow for recovery in between reps, or try to maintain a brisk pace during recovery? I just wonder if it is better to focus pushing out good reps late in the workout by reserving energy or is it best to look at the workout as a whole and give up the chance for faster reps late in exchange for a greater overall effort.
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[BrewPat]
KWF
Total posts: 6628
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1jclawyer wrote:
I am training for my third marathon in about a month. I am set to do my final Yasso workout this week. I am shooting for 3:15 in the marathon and know to run 6;30 pace during each of my 10 yassos.
I wonder what is the proper pace for the recovery lap. Should I treat this more like a track workout and jog slowly or more like a Fartlek and run at or near 8:00 pace?
Thoughts? |
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Yasso's is a waste of time. Do quarter mile repeats or hill work. Yasso himself said that those 800's were more of a predictor of what you will do in a marathon as opposed to a training aid. there are a slew of other things you can do to help you in a marathon.
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[PeytonH]
Total posts: 43
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I understood what you meant, as I have thought about that myself. Personally, and with the athletes I coach, we will typically progress this workout from 6x800m, to 8x800m, and then to 10x800m across a training cycle. The Yasso parameters equate roughly to 5K Pace for the 800m repeats, so this is little more than a standard lactic resistance/V02 Max workout. You don't need too much of this type of stimulus in the final months before your marathon, but this session can be used to target that training zone to support your more specific workouts if desired. My recommendations are below based on the idea that every training element should evolve across a season.
Eight Weeks from Goal Race: 6x 800m @ Yasso Pace w/ 400m Recovery Jogs (app 2:00)
Five Weeks from Race: 8x 800m @ Yasso Pace w/ 300m Recovery Jogs (app 90sec)
Two Weeks from Race: 10x 800m @ Yasso Pace w/ 200m Recovery Jogs (app 60sec)
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[bombkicker]
Total posts: 241
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what's more of a waste of time? Yasso 800's or 6370 posts on running2win?
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[Strider]
Total posts: 212
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Yasso calls for the recovery to equal the rep. In your case 3:15. Although 800's may be a bit short for a Marathon track workout, I find that a Yasso workout is very good for building mental toughness. If I am working on a set of 10, I find that at around 6 I am starting to work and the idea of knocking out 4 or 5 more is intimidating. It gets me into the mind set of breaking things down to "just completing the next one". It is similar to mile 18 or 19 of the marathon, where the work has definitely begun, yet there is still a long way to go.
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