Yasso 800s

I modified the 16-week plan (from Runner’s World) so instead of simple tempo runs every week, I do ever-increasing Yasso 800 sets. Each set is 1/2 mile jog with 1/2 mile sprints at a min/mile pace numerically the same as the target marathon time (for me at least 3min 30 sec).

Today I am up to 8 consecutive sets…with a mile warm up and warm down – so 10 total. another 2 weeks of these and then I’ll ease up in the taper with just sihort, simple tempo runs. They seem to work. Since I have used this technique my race times have been closer to the target. Good old Bert Yasso for inventing the strategy.
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~ by John Rankin on Sep 28, 2005.

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