It is now week 17 of the Rock n Roll Training Series and we are beginning to invision the starting line. November is just around the corner. This week we'll begin looking more towards goal pace and time. One of the tools we'll be using to get a feel for our goal time is Yasso 800s.
Yasso 800s is a marathon workout pioneered by Bart Yasso of Runners World fame. This workout is detailed by Amby Burfoot in this article: http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html.
The gist of the workout involves running repeat 800 meters, eventually building up to 10 x 800, but in the beginning we start with less. These 800s are used to give us an idea of our marathon time potential. So, if you want to run a 4:00 marathon you run each 800 in 4:00, (minutes that is). The recovery for each 800 is equal to the time that it takes to run the 800.
Yasso 800s is a tool not a guaranty, but many marathoners have been surprised at the accuracy of the workout.
Bart Yasso along with Todd Williams will be in Austin at RunTex Riverside on September 30th for a 6pm group run and a 7pm clinic sponsored by Adidas.
Advanced Rehabilitation
This Saturday morning September 6th, from 7:30 am to 9:30 am at the RunTex in Georgetown, we'll have Seth Wagenblast of Advanced Rehabilitation to help individuals with those running related pains and injuries.
Meeting Groups
These are the days and times and places that I'll be giving these group workout options. If other groups decide to use this program as their template and want to be listed here, email Donnie O'Neal. If you join us for workouts, I recommend only coming to 2 of the weekday (M/W or T/TH) workouts and the Saturday long run workout.
| Day | Times | Place |
| Mondays | 5:45pm to 7:00pm | McNeil High School, Round Rock / Forbes Middle School, Georgetown |
| Tuesdays | 5:45am to 7:00am | RunTex Georgetown |
| Wednesday | 6:00pm to 7:15pm | RunTex Georgetown |
| Thursdays | 5:45am to 7:00am | RunTex Georgetown |
| Saturdays (long run) | 6:30am | RunTex Georgetown |
Workouts
Below are the workouts for the different levels of the Half and Marathon.
| Half Marathon Level 1 | Marathon Level 1 |
| Marathon Level 2 | |
| Half Marathon Level 3 | Marathon Level 3 |
| Half Marathon Level 4 | Marathon Level 4 |
| HALF MARATHON LEVEL 1 | |
| Saturday, September 6, 2008 | 1 miles Warm up; 4 miles Steady State; 1 miles Cool Down |
| Sunday, September 7, 2008 | Rest Day |
| Monday, September 8, 2008 | Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
Rest Day |
| Wednesday, September 10, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 20 minute comfort run or cross train |
| Friday, September 12, 2008 | Rest Day |
| HALF MARATHON LEVEL 2 | |
| Saturday, September 6, 2008 | 1 miles Warm up; 5 miles Steady State; 1 miles Cool Down |
| Sunday, September 7, 2008 | 20 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 2 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
Rest Day |
| Wednesday, September 10, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | Rest Day |
| Friday, September 12, 2008 | Rest Day |
| HALF MARATHON LEVEL 3 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 30 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 3(warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
Rest Day |
| Wednesday, September 10, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 12, 2008 | Rest Day |
| HALF MARATHON LEVEL 4 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 8 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 20 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, September 10, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 40 minutes comfort run or Cross Train |
| Friday, September 12, 2008 | Rest Day |
| MARATHON LEVEL 1 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 6 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 30 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
Rest Day |
| Wednesday, September 10, 2008 | Steady State - 2K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 30 minutes comfort run or Cross Train |
| Friday, September 12, 2008 | Rest Day |
| MARATHON LEVEL 2 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 8 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 20 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
40 minutes comfort run or Cross Train |
| Wednesday, September 10, 2008 | Steady State - 3K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 40 minutes comfort run or Cross Train |
| Friday, September 12, 2008 | Rest Day |
| MARATHON LEVEL 3 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 10 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 30 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
1 hour comfort run |
| Wednesday, September 10, 2008 | Steady State - 5K (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 1 hour comfort run |
| Friday, September 12, 2008 | 30 minutes easy or Off Day |
| MARATHON LEVEL 4 | |
| Saturday, September 6, 2008 | 2 miles Warm up; 12 miles Steady State; 2 miles Cool Down |
| Sunday, September 7, 2008 | 30 minutes easy or Off Day |
| Monday, September 8, 2008 | Yasso 800s x 4 (warm up, drills, workout, cool down, stretch) |
|
Tuesday, September 9, 2008 |
70 min. comfort run |
| Wednesday, September 10, 2008 | Steady State - 4 Miles (warm up, drills, workout, cool down, stretch) |
| Thursday, September 11, 2008 | 70 min. comfort run |
| Friday, September 12, 2008 | 30 minutes easy or Off Day |
For past workouts in this program go to: http://www.runtex.com/web/4-14.asp. To view my personal training blog: http://velocity.runtex.com/ba/journal/index.php?blogId=8811.
