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.

Marathon Program : - 3-hour 30-minute goal

On same subject

Marathon programms and training plans

Aiming to run a marathon is an admirable goal.

Here are some tips to prepare yourself as best as possible and finish YOUR marathon according to YOUR abilities.
Running a marathon can take 2 hours and 30 minutes or 6 hours.

Knowing where you stand is something you can do to avoid mistakes.
Then you can choose the Marathon training plan that suits you and go for success.

Determining your objectives

An objective is determined based on your own abilities, and this can be calculated:

Step 1 : Determining your marathon objective

• How to prepare your running objective using the VMA test or the Yasso test.
Once this step is done, it is important to understand how to prepare yourself and avoid injuries.

The Preparation

• Marathon Preparation
"Approaching a marathon without preparation is inhumane"
Here is an example of a process and preparation to start a marathon with serenity and finish the race satisfied.

• Marathon Split Times
Table according to paces from 10 to 20 km/h.

• Stretching
The visual plank of stretching exercises to recover well from your training.

Marathon Training

After understanding how to run a marathon and determining your objective, the training can begin!

Step 2: Marathon training with a plan

• Measure your fitness level with the Ruffier-Dickson test

• Fitness program or how to be ready to start a marathon training program.

• To know how to train, it is interesting to calculate your Training heart rate zones.

• To understand how to work, here is a marathon training plan: Commented example of a marathon training program