Sure, Yasso 800s are not that accurate as a predictor, and a race or long tempo would be better for those purposes. But what the workout lacks in uniform predictive value, it makes up for by targeting adaptations that can support performance at almost all distances from the 5K up to ultramarathons.

How many Yasso 800s should I do?

Add Repeats Continue with Yasso 800s workouts once a week. Aim to add one more repetition each week until you reach 10 repetitions per training session. The first few should feel pretty easy, and you may run under your goal time.

How is Yasso 800 calculated?

How to Run Yasso 800s. The premise is actually quite simple: Take your goal marathon time and then run that time for 800 meters—use minutes and seconds rather than hours and minutes. For example, if you’re trying to run a 4:15 marathon, your Yasso 800m goal time is 4 minutes and 15 seconds.

What are 800s in running?

Yasso 800s are exactly what you think—running 800 meters (two laps) around a track. For example, if you can run 10 x 800 in 3 minutes and 30 seconds each, you should be able to run a 3 hour and 30 minute marathon. It worked for Yasso and has worked for many other hundreds—and possibly thousands—of other runners.

Are 800m intervals good?

Splitting your workout into short 800m intervals will allow you to push yourself to use more oxygen while working out in sets. This will allow you to rest between each repeat. The rest will allow the body to get the most out of each repeat. VO2 max is a good predictor of race performance and overall fitness.

What is a respectable marathon time?

Across the board, most people finish a marathon in 4 to 5 hours, with an average mile time of 9 to 11.5 minutes. A finishing time that’s under 4 hours is a real accomplishment for everyone other than elite runners, who can finish in around 2 hours.

What pace is a 3.30 marathon?

approximately 8:00 per mile
A 3:30 hour marathon is approximately 8:00 per mile. To break 3:30, you should eventually be capable of a sub-1:37 half-marathon (7:20 per mile) and sub- 43:00 10K (7:00 per mile).

What Pace is a 3 30 marathon?

approximately 8:00mins/mile
A 3:30 marathon is approximately 8:00mins/mile. To break 3:30, you should eventually be capable of a sub-1:37 half marathon (approx 7:20min/mile) and a sub-43:00 10K (approx 7:00min/mile).

What are Yasso 800s workouts?

The third prediction workout comes from the folks at Runner’s World and is called Yasso 800s. The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 times 800 meters (two laps of the track) with equal recovery time (jogging slowly) is the same as the hours and minutes of your marathon time.

How fast should I run the 800m and marathon repeats?

Run 2:40 for the 800s and you can run 2:40 for the marathon. This is a hard workout so get mentally ready for it. The workout should feel like a 10K feels. Early repeats are fast but controlled like the first two miles of a 10K race feel.

How much slower is a Yasso than a speedster or combo?

For Combo runners, the 3:20 Yassos predict closer to a 3:22-3:24 marathon (2-4 minutes slower than the prediction). And for Speedster, the prediction is 3-5+ minutes slower (for our example that would be 3:23-3:28) than the prediction.

Is there a correlation between Marathon finishing time and split time?

Instead, Bart simply noticed that there was a correlation between marathon finishing time and the average 800 meter splits when performing a workout of 10 x 800 meters. It is important to remember that correlation and causation are two different things and that one does not cause the other.