Last November 20, 2007, I made a post about Yasso 800s. It is a simple formula to guide a runner who is training for a marathon race to predict his finish time. This simple formula (?) to predict one’s finish time came out from the observation and experiences of Mr Bart Yasso who is now the Chief Running Officer of the Runner’s World Magazine as he finished and trained for more than 1,000 endurance sports/races for the past 29 years. However, in my first post about Yasso 800s, I was not able to tell or mention some important details about the said workout.
This post will now fine-tune what I’ve posted almost 21 months ago. Yasso 800s is supposed to be a “speed” running workout done at the oval track. As part of ones preparation for a marathon race, this is supposed to be done at least 5-6 weeks before the marathon race day. Which means that you were able to build-up the much needed “foundation” of mileages/kilometers in order to develop the endurance (strong legs without any injury and aerobic capability to sustain a faster pace) through your easy runs, long runs, tempo runs, speed runs, and hill repeats/workouts.
During the Yasso 800 session, one has to run at least 10 repetitions of 800 meters with 400 meters jog in between repetition. The average time of your 10 repetitions will likely be your time for the marathon race, not in minutes, but in hours. For example: if you have an average of 3:32 minutes for the 10 repetitions you have done running at a distance of 800 meters at the oval track (2 laps around the oval track at Lane #1); most likely, your finish time in the marathon race is 3 hours & 32 minutes! It is very easy, you just convert the minutes into hours. It is mandatory to have at least 10 repetitions of the Yasso 800s in order to be accurate in your prediction for your marathon finish time.
However, according to Mr Bart Yasso, the Yasso 800 is not an accurate or perfect predictor of your marathon finish time time as you need to make some adjustments depending on the terrain of the course and the prevailing weather during race day. In extreme conditions of terrain and hot weather, a runner who has 3-4 marathon finishes on his/her belt, he/she can make adjustment by adding 10 minutes; and for those competitive and experienced marathon runners who have finished more than 5 marathon races, they can add 5 minutes to their average Yasso 800s result.
If you are preparing for the MILO Marathon Eliminations on July 5, you can try this workout and hit the Lane # 1 of the ULTRA Oval Track as soon as possible. Just be sure those “walkers” and slow runners (with their Ipods) at Lane # 1 will not interfere with your Yasso 800s. Good luck!
By the way, this is my training target pace data in preparation for the MILO Marathon:
Easy Run—5:46 mins/km
Long Run—5:46-6:15 mins/km
Tempo Run—4:45 mins/km
Speed Run—4:12 mins/km
Yasso 800s—3:35 mins
So far my training had been going on for the past days since I finished the LA Marathon. We will see how this training will turn out in the coming days to come.