|1||Yasso x 4||Easy 17k||Long 21k|
|2||Yasso x 5||Easy 17k||Long 23k|
|3||Yasso x 6||Tempo 12k||Long 25k|
|4||Yasso x 7||Tempo 12k||Long 23k|
|5||Easy 10k||Tempo 8k||Race 21k|
You can predict your marathon time based on how long it takes you to run 800 meters!!!
- 800meter Intervals. Recovery is same time as the 800m was completed (about 400m of jogging to recover).
- Discovered by Bert Yasso (Read more about the Yasso Training Run)
- A very good high-intensity interval training run
- I want to do my Yasso 800s in about 3:00 - 3:20 minutes for a 3:20 hour Milo Marathon.
- Using the first two training weeks to increase my aerobic endurance. Getting used to running long distance.
- Easy pace at 5:30 - 6:00 mpk.
- Running the 21k and more to get used to the half marathon distance.
- To also get the feeling of running 2+ hours on long distance runs.
- Slow pace of 6:00 mpk. Focus is on endurance.
- Practice running close to race pace. Get used to running fast continuously.
- Improves lactate tolerance threshold.
- Pace of 4:10 - 4:30 mpk.
- My first half marathon of the year.
- First goal is to finish.
- Second goal is to finish under 1:40 hours.
- Remember that this is another preparation to qualify for the Milo Marathon Finals.
Training Weeks and Phases
- Phase 1. Week #1 and 2. Primary goals are to get used to long distance running (+/- 21km) and to get used to the Yasso 800s interval training run.
- Phase 2. Week #3 and 4. Start to run at Tempo Pace. After getting used to running long, start to get used on running fast. This is also the phase where we run the longest distance (25km) and the most number of Yasso 800s (x7). We should be ready to run the half marathon after this intense training phase.
- Phase 3. Week #5. Cut down on the mileage and taper. Run easy. Shorter tempo only to remember the goal pace. And then rest, prepare, eat and carbo-load, then race! Good luck and God bless.