I’ve known about the Yasso 800s for a few years now but I never attempted to do them until this Friday afternoon. I always see that guy Bart Yasso in various marathon expos hawking his book. Below is the link to the original Runner’s World article.
http://www.runnersworld.com/article/0,7120,s6-238-244-255-624-0,00.html
In summary, a Yasso 800 is running 800 meters then jogging 400 meters. Your time for the 800 meters is supposed to predict your finishing time in a marathon. For example, if you run the 800 meters in 4:30, your predicted marathon finishing time is 4:30:00.
I did 8 Yasso 800s on Friday afternoon. I love those 1/2 day Fridays company benefit during the summer! This is the first time I did the Yasso 800s but I enjoyed them quite a bit and will surely incorporate them into my marathon training.
Yasso 800 # 1 – 4:19
Yasso 800 # 2 – 4:14
Yasso 800 # 3 – 4:14
Yasso 800 # 4 – 4:15
Yasso 800 # 5 – 4:28
Yasso 800 # 6 – 4:20
Yasso 800 # 7 – 4:18
Yasso 800 # 8 – 4:15
That is an average of 4:18 for the 8 Yasso 800s. I don’t quite believe I can do a marathon in 4:18 given my fitness level, at least in the short or medium term. If I lose 15-25 lbs., perhaps I can do 4:18. a more realistic marathon “stretch goal” would probably be 4:45 or 1 minute per mile slower than 4:18.
My Yasso 800 time is similar to yours – I don’t think I can hit that marathon time either.
“Stretch goal” – such corporate speak!
Comment by DATC — June 22, 2009 @ 1:00 am
I will try another set of 8 Yasso 800s this week.
Comment by workaholicrunner — June 22, 2009 @ 11:17 am
Hey Alexis- I just did a 3:48; where my Yassos predicted a 3:24 (ave) or 3:44 (max). Heat, humidity and my heavy hydration belt accounts for the balance. I think its not so much a predictor but a way to train and get very close results, right? Start with 5×800s then work gradually to consistent 10×800s.
Comment by Pablo — July 5, 2009 @ 11:52 am
I did one set of 8 Yasso 800s for the past couple of weeks until last week when I had to go to Canada. I might do a 2 sets of 8 Yasso 800s this week to compensate for the one that I missed last week.
Comment by workaholicrunner — July 6, 2009 @ 1:41 am