Quoting him
"Want to run a 3:30 marathon? Then train to run a bunch of 800s in 3:30 each. Between the 800s, jog for the same number of minutes it took you to run your repeats."
The easy thing to remember is you can replace the 3:30 with 4:00. That is
"Want to run a 4:00 marathon? Then train to run a bunch of 800s in 4:00 each. Between the 800s, jog for the same number of minutes it took you to run your repeats."
BTW, 800 here means 800 *meters* which is *very nearly* 1/2 mile (0.497096 miles). Twice around the track. American tracks are 440 *yards*. Four loops is 4*440 = 1760 yards or 5280 feet, a mile.
Here's the article:
Yasso 800s
For the record ... today's track work:
ReplyDelete1 00:07:19 0.80 09:09
2 00:03:50 0.52 07:21
3 00:03:30 0.28 12:42
4 00:03:45 0.52 07:10
5 00:04:06 0.27 15:14
6 00:03:35 0.52 06:57
7 00:03:56 0.28 14:15
8 00:03:50 0.52 07:28
9 00:04:29 0.28 15:55
10 00:04:00 0.52 07:39
11 00:03:58 0.27 14:30
12 00:01:34 0.26 06:04
I think Yasso says you need to bring it up to maybe 10 800s (we did 6). But a sub 4 hour marathon looks possible. Tray was not far behind me and it's early yet. As she put it at the very top of her marathon training plan "THE PLAN: BREAK 4:00 OR BUST!"
My 800s were a little less impressive: 3:54, 3:52, 3:50, 3:50, 3:50, and 4:00. The last repeat we did slower on purpose because we wanted to bang out a fast 400 at the very end. Mine was 1:41 and Lee's was 1:34. I was very happy to complete the workout at this point in the season. It only gets better from here!
ReplyDeleteThe Brickyarders welcome Chip who has just decided to run the Hartford Half and who logged his 4 miles on our Brickyarders' Log. I personally am *very* happy you will join us in Hartford on the 15th. May your training go well!
ReplyDeleteLove this! Plan to start these with 5 800s on Monday!
ReplyDeleteThanks for welcoming me to the Brickyarders' Log. I'm enjoying making entries. I've been looking at some of the races some of you are running and it looks like several (leading up to 10/15) are going to be good for me to enter. All races of interest [one of which is not listed] are:
ReplyDelete1) 8/7 Sea Legs Shuffle 10 Miler in Guilford 2) 8/21 Old Wethersfield 10k [coolrunning]
3) 9/5 New Haven 20k
4) 9/24 Hogsback Half
5) 10/15 Hartford Half
I'm also thinking about coming down do a Brickyard run on 7/30 if others are planning on being there then. I'll keep checking in about it as time goes on.
It's been nice to "virtually" run with you on the Brickyards' log. Maybe I can really run with some of you soon.
One note about that Old Wethersfield race: I tried to find something up here in MA for that weekend but the distances and days were not right for the 10/15 plan. I'm okay about frequent travels to CT. It's only 2 hours away. Hope to see some of you at some point.