The Yasso Test for a marathon goal

Yasso test for a marathon goal

This article is part of stage 1 of marathon preparation.

A test that allows to determine if one's marathon goal is achievable based on their time on a series of 800m.

The exercise consists of running ten 800m intervals in the same time as the targeted marathon goal.

According to Bart Yasso:

"If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."

Bart Yasso adds that he is not sure if this same exercise can be adapted to a 4-hour marathon goal (10 * 800m in 4:00) or a 5-hour marathon goal (10 * 800m in 5:00).

This exercise is recommended to be done two days before the marathon. (Wouldn't it be relevant in determining the goal at the beginning of the program?)

Running an 800m in 2 minutes and 50 seconds (for a 2-hour 50-minute goal) means running at over 17 km/h while the average speed of a 2-hour 50-minute marathon is over 15 km/h. It is therefore a considerable effort.

The VMA test is rather proposed to be done before starting the marathon training program. It allows to determine if the goal is achievable or out of reach.