Yasso 800s

I have a rough plan of what my week of running will look like based on Hal Higdon Personal Best Marathon Training Schedule.  I don't decide my route until I leave my front door.  I have 2 choices when I get to the end of my road: I can go right and do flats or go left and do hills.  Usually I have already planned if it will be a long run, an easy run, or speedwork based on my schedule.

Today I went right and I decided to start my Yasso 800 training.  You can check out Runner's World's article describing Yasso 800, if you think that I just made it up.  Or check out Bart Yasso at bartyasso.com. 

The theory is that you can predict your marathon time based on how fast you can run ten 800 meter intervals (with a short 200-400 m jog between).  For instance, if you can run 800 m averaging 3:50 min, your marathon time should be 3 hours: 50 minutes.  

However, you don't want to just go out one day and attempt to run all 10 the first time.  I did this when I trained for the Utah Valley Marathon and it was BRUTAL!!! Bart recommends that you start with four and build up to ten, doing these intervals once every other week.

I'm just going to admit that my 800s were a JOKE this morning.  The first 2 were ok.  My goal is to run my next marathon in 4 hours, so I wanted to run each 800 in 4 min.  The first was 4:07, the second 3:53, the third was 4:23 and fourth 4:17.  On those last 2 I caught my mind wandering to things that I needed to do today.  When I looked down, my pace was just under 10 min/mile.  I came home and told my husband that from now on he was going to have to pace me so that I stay on pace.  I love to run, but I have to really concentrate to run fast.

Does this theory really work?  I found several proponents and opponents to Yasso 800s.  I personally think that there is actually some validity to it.  Regardless of it really working or not, it is a great form of speedwork.  If you have a marathon in the near future, try it out and see what you think.

I would love to hear your feed back about Yasso 800s or what you are doing to mix things up with running.

Start to Finish Step 3: Set goal!

Your Goal:  Sign up for a race!

If you are reading this, then you obviously have a little bit of an interest in running.  You might be feeling a bit scared, maybe intimated, overwhelmed, and insecure.  Banish those thoughts.  You got this!!!

Take a few minutes and search local races in your area.  I suggest that you find a 5K that will be in about 6-8 weeks from today.   Many towns have "Fun Runs" that are really laid back.  It's a great way to meet people and make running buddies.

This first race is going to be 100% for fun.  I know what you're thinking- FUN RUN is an oxymoron, right?!?!  This is where you will need to change your mind set.  Set yourself up for success, not failure.  Set out to have fun.  Plus, if you have never done a race before, you will for sure be setting your 1st PR (personal record) at this run .

Now- sign up for your 5K!!!  Right now!   Don't wait until you have started running.  This run will be your goal.  It's what you will be working on for the next 6-8 weeks.  The Law Day Fun Run is on May 3, so this is what will be the Start to Finish Running Group's goal.

Start to Finish Running Group Step 5: Get to Work

For the next 7 weeks we will be building on the time and/or distance that you can run without stopping.  We will not be focusing on speed.  All you will need is your running shoes (check out my blog about purchasing the correct Running Shoes), workout clothes, and a stop watch (see post on running gear).

Just remember to start slow!!!  Too many people hate running because they start out too fast.  I even like to have a day that I just run without worrying about time or pace.  These types of runs are some of the most enjoyable.

There are several training plans out there.  If you don't like mine, please feel free to follow a program that works the best for you and your needs.  I like the Couch Potato to 5K approach.  If you are fit from other forms of exercise, you may want to follow it.  Since we are doing a 7 week program, you may have to adapt make some changes or move your goal back 2 weeks.

Another idea is to follow a run/walk method.  I used this method when I ran over 26 miles at the Las Vegas Ragnar and for training for the Pocatello Marathon. 

 Jeff Galloway explanation of the Run/Walk/Run method.

Jeff Galloway's 5K training program

  

This is the Schedule that I developed using these 2 programs.  If you can't run the entire time, don't worry- you will eventually get there.

Week 1:  March 17
Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 60 seconds
• walk for 90 seconds
• repeat 8 times (total of 20 minutes)

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 60 seconds
• walk for 90 seconds
• repeat 8 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly
• run at a comfortable pace for 90 seconds
• walk 2 min
• repeat 6 times

Week 2:  March 24

Workout 1

• Warm up for 5 minutes by walking briskly
• run at a comfortable pace for 90 seconds
• walk 2 min
• repeat 6 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 90 seconds
• walk for 60 seconds
• run for 3 min
• walk for 2 min
• repeat 3 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 90 seconds
• walk for 60 seconds
• run for 3 min
• walk for 2 min
• repeat 3 times (total of 20 minutes)

Week 3:  March 31

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 4 min
• walk for 2 min
• run for 4 min
• walk for 60 seconds
• repeat 2 times (total of 20 minutes)

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 4 min
• walk for 2 min
• run for 4 min
• walk for 60 seconds
• repeat 2 times (total of 20 minutes)

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 3 times

Week 4:  April 7

workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 4 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 5 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 90 seconds
• repeat 5 times

Week 5:  April 14

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 4 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 4 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Week 6:  April 21

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 5 times

Workout 3

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Week 7:  April 28

Workout 1

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Workout 2

• Warm up for 5 minutes by walking briskly.
• run at a comfortable pace for 5 min
• walk for 1 min
• repeat 6 times

Workout 3: May 3, Run/walk 5K