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The Herd | Edition 16
Micah Kinde
May 03, 2025
The Herd | Edition No. 16
Welcome to Edition 16 of The Herd! This week kicks off our Summer 5k Series - establishing the basics you need to run a successful 5k this summer. Also, you’ll read about Bart Yasso - creator of the Yasso 800 workout and the Bona Fide “Mayor of Running.” So go grab your pre-run coffee or post-run recovery shake and enjoy!
Bart Yasso
Bart Yasso is a legendary figure in the running community, known for his adventurous spirit, marathon expertise, and decades of service as Chief Running Officer at Runnerʼs World. Inspired by a desire to explore the world and connect with others through running, Yasso competed in more than 1,000 races across all seven continents, including grueling events like the Badwater Ultramarathon and the Comrades Marathon (1). His approachable personality and passion for the sport earned him the affectionate nickname “the Mayor of Running,” as he became a beloved ambassador at races worldwide, encouraging runners of all levels and backgrounds (1, 2).
Yassoʼs most enduring contribution to marathon training is the development of the “Yasso 800s,” a simple but powerful speed workout that helps runners estimate their marathon finishing time. The workout consists of running ten 800-meter intervals, each in the same number of minutes and seconds as your goal marathon time in hours and minutes, with equal time for recovery between reps-for example, ten 800s in 3:30 each predicts a 3:30 marathon (3, 4, 5). This method, which Yasso discovered through years of personal training and observation, has become a staple for marathoners seeking to build speed, endurance, and confidence in their race preparation (4, 5).
Through his innovative training ideas, global racing adventures, and unwavering encouragement, Bart Yasso has left a lasting legacy on the sport. His influence extends far beyond the track, inspiring countless runners to chase their goals and embrace the joy of running, truly earning him the title of “the Mayor of Running” (1, 2).
Summer 5k Prep Series | Helping you line up strong and finish faster.
The Power of Tempo Runs 🏃♂️🔥
If you want to race faster, you have to train smarter—and that starts with mastering the tempo run.
What’s a Tempo Run?
A tempo run is a steady, comfortably hard effort. You’re running faster than an easy jog, but not full-out race pace. Think of it as "comfortably uncomfortable"—you can speak in short sentences, but holding a conversation would be tough.
For most runners, tempo pace is about 80-85% of your max effort.
Why Are Tempo Runs Important?
They train your body to clear lactic acid more efficiently, meaning you can run faster without tiring as quickly.
They build mental toughness for holding a strong pace when it gets tough.
They make race pace feel easier on race day.
How to Structure a Tempo Run:
Warm-up: 10–15 minutes easy running
Main Set: 15–25 minutes at tempo pace (or break it into 2 x 10 minutes with 2 minutes easy jog in between)
Cool-down: 10 minutes easy running
Sample Tempo Workout for This Week:
👉 10 min easy jog → 20 min at tempo pace → 10 min easy jog
Pro Tip:
Start slightly slower than you think you should for the first 5 minutes of the tempo portion. Settle into the rhythm and build up gradually. You’ll finish stronger—and feel more confident for race day.
Grand Slam Track | Miami 2025
Men’s 3000m
It was a photo finish Friday night in Miami as Ireland’s Andrew Coscoran burst to the tape with a finishing time of 8:17.56, edging out Grant Fisher by .04 seconds. Coscoran ripped through final 200m in 25.78.
Women’s 400m
Olympic Champion Marileidy Paulino closed the gap on Salwa Eid Naser in the final 100m to come out on top in 49.21.
That’s all for this week’s edition!
Here’s to a summer full of good runs, strong finishes, and maybe a few post-run ice creams. Thanks for being part of The Herd—see you next week!