Lets say your doing 6-10 800’s on the track, how much rest between sets should you take? I’ve been doing 1 easy lap between sets (about 2 mins 15 sec).
Thanks,
Dave from VA
Lets say your doing 6-10 800’s on the track, how much rest between sets should you take? I’ve been doing 1 easy lap between sets (about 2 mins 15 sec).
Thanks,
Dave from VA
Half the distance is a common rest between reps, so 400m easy is a good recovery for 800 reps.
I do closer to a minute (one half lap really slow).
Well, Yasso 800’s are pretty much defined as an 800 in a certain pace with a slow jog of the same duration, not distance, in between. Typically, marathon goal pace is used as the standard with hours converted to minutes and minutes to seconds (i.e. if your goal is a 3:30:00 marathon, do 3:30 800’s). So whatever you’re doing your 800’s in, just do a slow recovery jog for the same amount of time.
Comming from a running background i hopfully can help you out on this… Rest depends on what one is trying to accomplished by compliting the workout. this being determined by where in realation to a race does the workout fall. A shorter rest period would most likely be ideal for a triathlete, and an active recovery like what you are already doing is good. Workouts during this time of year (assuming this is a base period for you) would ideally have around 90 seconds reocvery and would consist of longer intervals, 800’s, 1200’s and even miles. While that would most likley be un-attainable right now it is a goal to shoot for. Shorter rest really fouces on strength and the aerobic systems in the body which is what you are most likely trying to accomplish as a multi-sport athlete, On the contrary a strictly runner who as they approach there peaking phase may atempt a simailar workout but only for more of an anerobic type stimiulus with longer recovery like around 3 minutes or one lap… i hope this was of some help to you.
The big question is quality or quanity 800’s. If doing quality 800’s at about a minute faster per mile than your typical 10k pace…then a 2/1 pace/jog ratio would be about right. A 37 minute 10k person doing 6-8 x 800’s at 2:30 should be taking a 400 jog in between.
If doing quanity 800’s at about 30 sec per mile faster than your typical 10k pace…then a 4/1 pace/jog ratio would be about right. A 37 minute 10k person doing 6-8 x 800’s at 2:45 should be taking a 200 jog in between.
I think you guys are getting off track. He asked about Yasso 800’s, which is a specific protocol for determining your current marathon pace potential. I know you guys are right, that there are different work/recovery ratios involved in targeting various systems, but that’s not what he asked.
The answer to the original question (as dgunthert already stated) is: recovery jog with duration equalling work time when doing Yasso 800’s.