10K, workout #20
Yesterday was a recovery day – although I did a bit of cross-training on my indoor bike (an hour of 8 minute heart-rate zone 3 efforts). Today it's Yasso time!
The workout Today the schedule tells me it's time for Yasso's. A yasso (see Runner's World) is a 800m run which you run in the time of your marathon, in terms of minutes and seconds. For instance, a runner aiming at a marathon in 3 hours and 30 minutes should run a yasso in 3 minutes and 30 seconds. Recovery is the same time as the yasso.
Of course you can clock these times, which is especially easy on a track (which is, after all, 400m), I find it handy to use kilometer or mile pace, which spans 1000 or 1609 meters. You can calculate this yasso pace at the calculators page.
Today I'm doing 8 yasso's, each in 2:50 (pace around 3:30/5:38).
Afterwards The first yasso (or any interval for that matter) usually sucks, as it did this time. I think it has to do with finding the right pace. The rest went well, a bit too fast, but it felt good. Sometimes I do yasso's on the track, but not this time, which meant finding a stretch of road without traffic lights.
Photo by Priscilla Du Preez on Unsplash
A yasso workout always feels like hard work, which it should, of course, but it's a quality workout which I really like doing.
Workout data If you want to see the workout, check it out on Garmin or on Strava.