Yasso 800s

I think adding a few "minutes" makes sense

recovery is supposed to be 2:00?

Do you think Duncan Kibet can do 10x800 @ 2:04 w/ 2:00 rest? Maybe but that is one hell of a workout. 2:10 would be more reasonable.

I have done them (8x1k) and it seems like a good workout. You can slag it off because its from Runner's World, but it is a guide, not something set in stone.

12x800 at what you want to run your marathon in, maybe a tad slower with 600 jog recovery. Did 2:34 for my 800s and ran 2:32 about a month later. Was pretty tired after but did it on a Tuesday and didn't run hard again until the Sunday long run.

The predictive ability of Yasso 800s is questionable.

The idea is that you run 10 800s as fast as you can and the average is your marathon time when "converted" to hh:mm. So averaging 2m45s should equal 2h45m.

The recovery time should be equal to the work interval time.

I would love to see a grad student tackle this as part of a thesis. I have talked with a local prof about it; should revisit the idea.

Yasso's get a little fishy as you get faster and faster.

I've done 10x800 in 2:20 with 400m jog but could only manage 2:32:40.

800s predicting marathon time is like 100s predicting 5k time. Yeah, in general a faster runner is going to run a faster marathon, but there's not a direction coorelation.

It's like saying people over 6'5" are good at basketball. Generally they are, but it doesn't mean every 6'5" dude has played ball or plays in the NBA.

Alan

I look at them more as a limiting factor, ie if I'm not in good enough shape to do 10x800 in 2:35 w/ 400 recovery, then I probably don't have the fitness to run 2:35 for a marathon. Although apparently an earlier poster did beat his time, so it's not perfect. But it's certainly better than the other way, ie. Webb doing 10x800 in 2:05...it's a very different distance.

Thanks for the feedback.

I ran an average of 2:21 for the 800s (2:22-2:18) with time recovery and felt like I could do more. I was tired but not even close to being spent. The workout was comfortable fast-paced workout and was great for putting in some faster-paced running, which is a nice change from marathon based threshold runs and slightly faster pace workouts I have been doing of late (last week - 4 x 2 miles).

Prior to the workout, I anticipated a marathon goal time of 2:23-2:21 depending on how the last few weeks go. The workout doesn't change that goal. I have a half marathon this weekend, which I will run at marathon pace for at least 10 miles before surging to the finish (workout more than race).

I have trouble believing that someone who really has a shot at running 2:21 is asking about Yasso 800s.

Over rated

edumacator wrote:

I look at them more as a limiting factor, ie if I'm not in good enough shape to do 10x800 in 2:35 w/ 400 recovery, then I probably don't have the fitness to run 2:35 for a marathon. Although apparently an earlier poster did beat his time, so it's not perfect. But it's certainly better than the other way, ie. Webb doing 10x800 in 2:05...it's a very different distance.

THIS is spot on.

it's not that they predict your marathon time but if you can't complete the workout you are not in shape to run a fast marathon.

Yeah, Bob Kennedy did 6 (?) 800's in under 2:00.

It's just a good guide line, what you can expect to do, ~10 minutes in each direction. If you can't do better than what you want to run for the marathon.. than you should either train more or change your goals.

It's similar to the 10 x 400m workout with 60s rests, 60s each interval. Then you can *probably* run close to 4:00 for the mile..

Leg Shaver,

I'll confirm my time after my race. I was just curious about how the Yasso's are actually run (i.e., all out or comfortable pace). I'm not concerned at all about whether the workout predicts my time. I find it intriguing, though, that many people are within 5:00 of the time they averaged for the workout. Hence, my reason for posting in the first place.

As I already stated, I'm confident I can run 2:23-2:21 when I step to the starting line. In fact, a friend and I were joking that we were doing the Yasso 800s the entire time we were running.

Sorry Alan but your comments are specious at best. Go back and read what you wrote.

You are usually right on, at least on gym work, but here yuu jumped the shark.

I think for the general popluation, ie 2:45-3:30 people, that are completely aerobically developed, they are a good predictor. Someone coming from more of a track background would have to add some time. A lot of guys graduate from college being run of the mill 15:30 guys that think because they can hold 2:25 for Yasso's they are going to go out run close to that which is far from the truth.

I agree with that. As a 31 year old and 5 years removed from track races, I don't have the luxury of my college speed, but with a good season of training I could get back to it. I've spent the bulk of my time running 80-100 miles per week for a while, with longer distance workouts.

Ok, how about this one....should you be able to run 10x800 at your marathon pace...ie: 2:30 for a 2:30 marathoner? Sure...but it no more predicts marathon success than anything else, and in fact is less effective than say a half-marathon race at predicting marathon pace.

Why the hell are we arguing about "Yasso 800s"...were'nt this rediculed in this very forum when they came out...oh how the screw has turned. Have people forgotten how to train? Biofeedback?

I wonder if Malmo did Yasso 800s?

Alan

It's just a workout, not a crystal ball. Run more, run harder, and you'll run faster.

bevis wrote:

edumacator wrote:

I look at them more as a limiting factor, ie if I'm not in good enough shape to do 10x800 in 2:35 w/ 400 recovery, then I probably don't have the fitness to run 2:35 for a marathon. Although apparently an earlier poster did beat his time, so it's not perfect. But it's certainly better than the other way, ie. Webb doing 10x800 in 2:05...it's a very different distance.

THIS is spot on.

it's not that they predict your marathon time but if you can't complete the workout you are not in shape to run a fast marathon.

I'll third this notion. I've heard an elite coach - McMillan? Hanson? say this as well.

Yasso 800s don't tell you what you can run, but they will tell you what you are unable to run.

yes kibet could do 2:04/800, why not?