Tuesday is the day our group runs its weekly workout and we would love for you to join us.  The workouts are designed to be adaptable for beginner through advanced runners and are always open to everyone.  So whether you are a first timer or a veteran, feel free to come join us.

Check in begins at 6:10 pm and easy warm up is on your own.  The workout begins at 6:30 pm.   We will do an active dynamic warm up and drills prior to the workout.  See below for this weeks location and workout. We look forward to you joining us.

If you have any questions, please feel free to contact Matt Imhof, Director of Training Programs, at

Tuesday, April 17th

WORKOUT:   Today's track Tuesday workout will be YASSO 800's

PACE:  See below.  REPS: Up to 10 x 800

How to Do a Yasso 800 Workout:

Take your marathon goal time in hours/minutes and convert this to minutes/seconds. For example, if your marathon goal is 3 hours and 10 minutes then convert that to 3 minutes and 10 seconds.

First, do an easy warm-up of a 5-10 jog and a few warm-up exercises.

Next, try to run 800 meters (approximately 1/2 mile) at your converted time (3:10 in this example).
Recover after each 800 by jogging or walking for the same amount of time (again, 3:10 in this example).

Start with three or four repetitions in the first week. (we have done other workouts to simulate this over the past several months so don't worry about this note here).

Continue with Yasso 800 workouts once a week and try to add one more repetition each week until you reach ten repetitions. The first few should feel pretty easy and you may run under your goal time. However, as you add repeats, you'll notice that they'll start to get more difficult and you may have some trouble hitting your times. If you're unable to hit your goal time (or faster) on your last repeat, stick to that number of repeats in following weeks until you're able to complete all repeats at your goal time. If you're having a difficult time progressing past your goal time after a few repeats, you may want to re-consider whether it's a realistic goal time for you.

10 min warm up and cool down with active dynamic warm up drills. High knees, butt kicks, skips, etc.....

1 - 1.5 mile warm up plus active dynamic warm up drills.  


Our coaches utilize the Jack Daniels VDOT pacing tables, mentioned in the above article, to help guide our runners. These tables were developed to assist runners & walkers of all abilities in helping them find their proper training paces for all types of workouts.  

Easy Pace
Tempo/threshold runs
Interval Runs
Repetition workouts

CLICK HERE to access the pace tables and find out your ideal pace for every workout.

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