- This topic has 1 reply, 2 voices, and was last updated 4 years, 9 months ago by Deirdre Grant.
August 14, 2018 at 2:27 pm #1538Jay ShuttleworthParticipant
Wednesday, August 15, 2018 7:30 PM
Speed Workout: Yasso 800s
Meet: Great Hill Track
(need directions? visit: http://www.centralparknyc.org/visit/things-to-see/north-end/great-hill.html)
How it works:
1) Establish your target marathon time. Not training for a marathon? Choose a time that works well for what you might do. Never planning to do one? No problem, we can help you properly identify a pace group.
Let’s say you are going to aim for a 4:30 marathon.
2) For the 800 repeats, you will use the same numbers from your target marathon time. In this case, your target 800 repeat time will be: 4 minutes and 30 seconds.
3) The workout:
A) You will run in groups of similarly- paced people.
B) You will choose to run a set number of repeats. The workout calls for 4-6 repeats. IMPORTANT: You choose the number of repeats you want to do. Doing less is just fine.
C) The track will be marked appropriately so you know where your start and finish are (they are not the same place since the track is about 350 meters).
D) After you finish a repeat, you will jog one lap in reverse direction. Your target time for the recovery lap should be the time you’re aiming for when you run the 800 meter repeat (in this case, 4 minutes and 30 seconds).
E) After the recovery lap, gather your pace mates together and give it another go!
4) General thoughts:
Consider how you want to run the laps. You have three options:
A) even splits: you try to run each lap at about the same time
B) negative splits: you try to run the last lap faster than the first one
C) positive splits: you run the first lap to the best of your ability and then “hang on” for the second one (which means the second lap is a bit slower than the first one).
Be aware of your strategy! Also — the 400 meter mark will be marked, so you can mind your splits as you go along.
This is a fun workout! You can push yourself and still enjoy the camaraderie of a semi-group effort. Looking forward to seeing you there!
–JSAugust 15, 2018 at 2:36 pm #1539Deirdre GrantKeymaster
I’m pinch-hosting for Jay tonight, and look forward to seeing people at the track. You’ll get a solid workout and view of midtown from up high. Also, given the temps there’s at least a 50/50 chance I bring some cold Gatorade for the finish. Hope to see you out there!
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