Yassos track workouts

As I have mentioned in the past - we are trying the Yassos method for tracking our marathon progress. The idea is this - state your marathon goal (let's say 3:00:00), then the idea is that your speed work day (yes, you have to have a speed work day to make a 3:00:00 marathon) you will do 800 repeats. You will target your 800s to be 3:00 per 800 with 3:00 recovery between each hard effort (if you want to run a 2:45:00 marathon your 800s are 2:45, get it?). You will then work up to 10 of these 800s. Once you can complete 10 and you have done all your long mileage you're ready to reach your marathon goals.

I will let you know how it goes - there are 3 of us doing this method. Currently, we are up to 6 800s.

My 800s this week were 2:57 and they went well - the last one took a little effort but the first 5 were good. The 2:57 recovery seems like enough time to recover. I originally started at a 3:05 pace and was having a hard time dialing in that time so I moved it to 3:00 then 2:57.

Sean is targeting 2:40-2:45 and Mike is targeting 3:20-3:25.

This weekend is our first 20 mile run - there are 7 weeks until the marathon so we will have time to get in a few long runs before the race. Speed means nothing if you can not run the distance.