Do the Yasso!

Yasso’s 800s is a well-known training method to predict your marathon finishing time.

If you can run 800m for 10 times, and do it in 4 minutes each time, then your marathon finishing time will be 4 hours. If you can do it in 3 minutes 30 seconds, then your marathon finishing time will be 3 hours 30 minutes. It is that simple!

Here is the plan: Run 800m. Then do a slow jog for 400m, in the same time you did your 800m. Then run 800m again. Repeat.

For example, run 800m in 4 minutes. Slow jog 400m in 4 minutes. Run 800m again in 4 minutes. Keep repeating until you run 800m for 10 times. For Yasso’s 800s to work, you must do it for 10 times.

Do it with a friend, to stay motivated.

Do it with a friend, to stay motivated.

But before you head out to the track and turn into a speed demon, be properly advised. Yasso 800s is not an overnight experiment. Start the Yasso’s 800s, 4 to 5 months before your marathon. Your body needs to get used to it.

Run 800m for 3 to 5 times. As you get better, slowly increase to 6 or 7 times. Build towards 10 times. It will be good if you can do that 2 weeks before the marathon.

Yasso’s 800s can be used to measure the shape you are in, at any given point in time. If you can complete Yasso’s 800s in 2 minutes 55 seconds, then you are in a 2 hours 55 minutes marathon shape. Good for you!

It can also be used to train yourself towards a goal. If your goal is to finish the marathon in 3 hours 45 minutes, then try to run 800m in 3 minutes 45 seconds. Slowly build yourself up until you can do it 10 times.

It may be wise to lace up with a pair of Pure Project shoes to do the Yasso’s 800s. The Pure Connect, Pure Flow or Pure Cadence will help you to run happy!

Explore posts in the same categories: Expert advice

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