Day 1 Week 13 – Yasso What?

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Marathon Training

8 mi: 10 x 800m w/ 50 sec rest + 2 miles warm up, 1 mile cool down, sunny & 70 degree

Cruise Interval

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?  

This entry was posted in marathon training, training technique and tagged , , , , . Bookmark the permalink.

2 Responses to Day 1 Week 13 – Yasso What?

  1. swosei12blog says:

    Yassos are great. Well, maybe not while you are doing them.


    • terryshen says:

      I use Yasso 800s as a predictor for my fitness, specifically my lactate threshold. It’s a reasonable stress test, similar to the 5k races I do. Some folks use heart rate monitor, but I don’t like wearing the strap. Whatever works, I suppose.


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