This week at Hi-Fidelity were going to be running Yasso 800′s.
This article gives you the details of the Yasso 800 – http://www.runnersworld.com/race-training/yasso-800s
Example – Do you want to run a Marathon in 3:30 (or equivalent Half-marathon in 1:41)? Run 800 meters (2 laps of the track) at 3minutes 30seconds. JOG (not rest, not walk, not 8:00/mi pace) for 3minutes 30seconds. Not everyone will use 3:30 as their pace though. Think of a goal time for a marathon and use that pace. Encouraged to find a partner or group to pace yourself with.
If doing a Half-Marathon, here are some targets for the 800s. First column is Half-Marathon finish time. Second column is Marathon equivalent in HH:MM:SS, so this is also your Yasso 800 target in MM:SS.00. Third column is the Boston Qualifier for Men by age group so you have something to shoot for.
1/2 Mar RACE Mar. RACE BQ (Men)
1:58:34 4:04:50 M65-69
1:55:55 3:59:35
1:53:24 3:54:34 M60-64
1:50:59 3:49:45
1:48:10 3:45:09
1:46:27 3:40:43
1:44:20 3:36:28 M55-59
1:42:17 3:32:23
1:40:20 3:28:26 M50-54
1:38:27 3:24:39 M45-49
1:36:38 3:21:00
1:34:53 3:17:29
1:33:12 3:14:06 M40-44
1:31:35 3:10:49 M35-39
1:30:02 3:07:39
1:28:31 3:04:36 M18-34
1:27:04 3:01:39
1:25:40 2:58:47
1:24:18 2:56:01
1:23:00 2:53:20
1:21:43 2:50:45
1:20:30 2:48:14
1:19:18 2:45:47
1:18:09 2:43:25
1:17:02 2:41:08
