Yasso 800's

[Deleted User]

I have been running for eighteen months but I am new to speedwork. I have run two half marathons and would like to improve my time.
The idea of Yasso 800's appeals to me. Does anyone know of a similar thing for half marathons?
For example should I run 400's in my target time, or 800's in double my target time, or 800's in my predicted time for a (fictional) marathon?

[Deleted User]

Hi there, I started doing Yasso 800s several months back. In that time I have taken an average of 10-15 secs off my times for 800. I am sure your half marathon times would benefit from this type of speed work. I tend to mix up speed work, doing 400s one week, 800s the next and ocasionally 1 mile tempo type runs.

Good luck with your speedwork, sorry can't advise you regarding target times etc.,

Happy running.

[Deleted User]

my two cents worth...

To answer your question tyango, I'd put your target 1/2 marathon time into a marathon time predictor (one can be found on the US RunnersWorld site), and then use the output for your target Yasso times, build up to the full amount, ala classic Yasso format. I might even do them a smidgen faster than indicated, to reflect the higher intensity of the 1/2 Marathon pace.
Hope this helps,
KK

Doubly Bionic Ironwolf

Agree with KK - seems logical that if you work the classic Yasso formula, but a wee bit faster, that should translate pretty well into a good workout for your half. Good luck, and let us know how you get on!

[Deleted User]

Tyango 400's will well known training method in the future probably!

[Deleted User]

Where can I get more info on these sessions?

[Deleted User]

US RW website, us the drag down box on the bottom right of this window/page.

[Deleted User]

Forth word 'use', even...

[Deleted User]

here's a link, if I've got it right

Unknown

This is a great idea - too late for my next half marathon (only 8 days away), but if I get a place at Wilmslow in March I'll definitely give it a try.

[Deleted User]

Thanks KK and Achillies. Will give it a try in next weeks sessions.

[Deleted User]

Thanks for your replies. I have discovered (the hard way :-) that I should aim to do the 800's in my predicted marathon time, as suggested by KK, rather than double my half marathon time. I will work up to doing ten of them over the next few weeks, and then try to speed them up over the summer.
Good luck to everyone! Tyango.

[Deleted User]

No problem mate, no job too small for a UKA level 1 assistant coach/Human Biologist/Running physiology boff!..

Pammie*

Boing for Jay