Yasso 800

The Yasso 800 is named after Bart Yasso, Runner’s World’s race service director.  This work out involves running 8 to 10 reps of 800m (~0.497 miles), at one’s ‘marathon goal time’, and recovery session that lasts as long as it took to run the 800m.  For example, my marathon goal time is 3 hrs and 45 minutes, so I’d have to run 3 minutes and 45 seconds for each of the 800m, then I’d have to run 3 minutes and 45 seconds for my recovery session at a pace of 10 min mile.  It’s been found to be a pretty good predictor of race day time.  Greg McMillan finds that the Yasso 800 predicts 5 minutes too fast for most marathoners, so he adds 5 minutes to the time.  So, I did my second Yasso 800 this morning.  Due to time constraints, I only did 9 reps, and my average time was 3:35, and if you were to add 5 minutes, that’s 3:40!  That’s faster than what I have to run for my qualifying time of  3 hours and 45 minutes.  Now I’m all psyched.  Four more weeks to go until the race, and if I can keep up with the training and remain injury free, then Boston, here I come!

Split Time Distance
1 00:10:00 1.09
2 00:03:38 0.50
3 00:03:40 0.38
4 00:03:36 0.50
5 00:03:40 0.38
6 00:03:41 0.50
7 00:03:40 0.37
8 00:03:35 0.50
9 00:03:40 0.37
10 00:03:38 0.50
11 00:03:40 0.38
12 00:03:33 0.50
13 00:03:40 0.38
14 00:03:32 0.50
15 00:03:40 0.38
16 00:03:34 0.50
17 00:03:40 0.38
18 00:03:31 0.50
19 00:01:40 0.17
Summary 01:13:22 8.78








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2 Responses to Yasso 800

  1. you're running the boston marathon?

  2. L.Y. says:

    No, I'm trying to qualify for it. If everything goes as planned, then I'll be able to run Boston in 2011 (rumor has it 2010 will probably be full by end of this month).

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