8 mi: 10 x 800m w/ 50 sec rest + 2 miles warm up, 1 mile cool down, sunny & 70 degree
The 800 meter repeats I did this morning is also known as the Yasso 800s. My target splits was 3:45. But then I realized that following the Yasso 800s’ prediction and if I want to repeat my last year’s marathon time of 3 hours 35 minutes, I must run faster than 3:45 for each interval.
Not that I am superstitious, I do know the tempo interval pace is slightly above the lactate threshold. So, the Yasso 800s is a way to verify if my lactate threshold has improved since May and whether I will have a shot in September to repeat my time at the Erie Marathon.
My splits for today’s intervals were as follows: 3:17, 3:38, 3:32, 3:34, 3:22, 3:30, 3:23, 3:34, 3:25, 3:33 (with each consecutive interval in the opposite direction). All splits were faster than my target. Check. And my projected Erie Marathon time, according to Bart Yasso, is 3 hours and 38 minutes. Fingers crossed!
Have you tried the Yasso 800s?