Forums/

General Running

David N.
David N. Sendmail

Yasso 800s

posted about 2 years ago | Report

Most marathoners are familiar with the Yasso 800 workout. If not, head on over to http://bit.ly/bsqVJ0 and read all about it.

I think Bart (Yasso) stumbled onto a neat trick for estimating marathon finish times. But it's just that, an estimate...one that errors on the fast side 99%of the time. Yeah, I just made that percentage up but I've never seen anyone hit their Yasso number. I've watched sub 2.30 marathoners, 6 hour marathoners, and everywhere in between. If training went perfect and race day went perfect, they got within 5 minutes. Average is probably 5 - 10 minutes slower.

My point isn't to rag on the Yasso 800 workout. I think 800s are a great workout for improving long distance race speed. I think too many people put too much stock in the Yasso estimate. I wonder how many runners have hit 10 x 800 @ 3:10 each (or 3:15, etc.) and thought they were good for a BQ? I think a long race (10K, 15K, or half marathon) a month or two before the marathon is a better indicator of what to expect.

What do you think?

Respond

9 posts

scroll to bottom
  • Matthew L.PRO
    Matthew L. Sendmail

    I can tell you that 2 weeks before the Richmond marathon I did 10x800's at a 2:45 avg with a 2:40 400m rest. I ran a 3:04 marathon. I think people do put a lot of pressure on its estimate. I personally think it all comes down to long runs.

    However, there are so many factors when talking about a marathon. Nutrition, weather, hydration, course, etc...

    posted about 2 years ago

  • Greg S.PRO
    Greg S. Sendmail

    I've never really thought of Yasso's as a prediction of marathon time, more the other way around (your target marathon time should set the time for your Yasso 800). That being said, it would appear that most runners can do better on their Yasso 800 times than what they would target if they followed the rule.

    I don't get too hung up on target times for speedwork - only that you should keep improving on them throughout the course of your event training.

    posted about 2 years ago

  • Chaz H.
    Chaz H. Sendmail

    Wow... You and I think a lot alike... I've had this same thought recently...

    Yes, I think it skews fast as well... When I went to Boston, my Yassos would say I was in 2.42/2.43 shape... However, I knew full well that wasn't the case...

    Matt's right... There are a lot of other things that go into marathon training. It's a pretty good measure of overall fitness (you gotta be in pretty good shape just to run 10 x 800), but I do think folks get a false sense of security from their Yasso numbers...

    posted about 2 years ago

  • Heather G.
    Heather G. Sendmail
    in reply to what Matthew L. said:I can tell you that 2 weeks before the Richmond marathon I did 10x800's at a 2:45 avg with a 2:40 400m rest. I ran a 3:04 marathon. I think people do put a lot of pressure on its estimate. I personally think it all comes down to long runs. Howeve... read more

    I agree. I'm better at speedwork than distance. I can hit 3:40's for yasso's no problem. My best marathon is a 4:37

    posted about 2 years ago

  • David N.
    David N. Sendmail
    in reply to what Greg S. said:I've never really thought of Yasso's as a prediction of marathon time, more the other way around (your target marathon time should set the time for your Yasso 800). That being said, it would appear that most runners can do better on their Yasso 80... read more

    Greg, I think a lot of runners hoping to BQ take that approach...set their Yasso time based on marathon goal. They get to the point where they can just barely squeak out 10 at 3:05 (or 3:10 etc.) and assume they're all set for a BQ.

    posted about 2 years ago

  • David N.
    David N. Sendmail

    Matt / Chaz, agreed...so many other factors. The Yasso number seems to be the "best possible outcome" to which we should add 2 or 3 minutes for each one of those factors you mentioned that isn't just right.

    posted about 2 years ago

  • Greg S.PRO
    Greg S. Sendmail
    in reply to what David N. said:Greg, I think a lot of runners hoping to BQ take that approach...set their Yasso time based on marathon goal. They get to the point where they can just barely squeak out 10 at 3:05 (or 3:10 etc.) and assume they're all set for a BQ.

    I think it's dangerous to read anything into expected marathon performance from speed work results. You have to look at your whole "body of work", maybe putting more weight on mid-distance pace efforts, to get a better sense of what is realistic. Thanks for posting this thought-provoking topic, David.

    posted about 2 years ago

  • Steven W.PRO
    Steven W. Sendmail

    I've never done Yasso 800s, but I'm glad you've posed this question. I've got my first marathon in October and I was going to use Yasso 800s (as well as other races) as an indicator as to whether I should expect to BQ. I guess I'll be aiming for 2:50 Yasso's!

    posted about 2 years ago

  • Mark
    Mark Sendmail

    Yep I agree that it's just one piece of the puzzle that goes with a lot of other things - long runs, MP tempos, etc. For me, it ends up being 5-10 minutes fast when things go perfect.

    Interesting little bonus trivia: recently did a 12x400 workout before my last half marathon that averaged 84-85. Race time? 1:25 but I'm not expecting anyone to name a workout after me yet :)

    posted about 2 years ago | edited about 2 years ago

Similar Discussions in Running - General Running