Tuesday, March 30, 2010

Yasso 800's

I've read a bit about this speed workout developed by Bart Yasso, called Yasso 800's. The basic premise is that if you can do 10 repeats of 800m at a certain time, your marathon time should match that, in hours and minutes.

For example, if you want to run a 3hr marathon, throw in a weekly Yasso workout. If you can do 10 repeats at 3 minutes per 800 with 3 minutes of recovery jogging in between each interval, you should be able to run a marathon in 3 hrs.

Seems simple, so I'll give it a shot. After my marathon time of 4:38, I figure a decent goal to shoot for this year is around 4hrs. Therefore, I ran my 800's in 4 minutes. I started with 4 repeats and each week I will add one more repeat.

800 split times: 3:58, 4:03, 4:00, 3:59

Not too bad overall, I had to run on the indoor track at the Y today, nasty sleet and wind where I am working.


Mileage: 5.21
Time/Pace: 49:12/9:26
Avg HR: 160

Read more about Yasso 800's here.

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