Yasso’s 800’s on Treadmill

It’s winter season, you have registered for a marathon in the spring and it may be too cold to run on a track. This workout should be done once a week.  You can increase the number of Yasso’s each week. Do an 800 and then jog for one lap. That means 8 MPH for two laps and then 4 MPH for one lap.

Marathon	800 m	Pace	SPEED
3:45:00	3:45	7:32	8 MPH
3:40:00	3:40	7:22	8.1-8.2 MPH
3:35:00	3:35	7:13	8.3-8.4 MPH
3:30:00	3:30	7:03	8.5 MPH

Marathon: The time you wish to finish your marathon.

800 m: The time you need to run two laps.

Pace: The pace you need to run the 800 m.

Speed. Most treadmills work with speeds (not pace). This is the speed you need to run the 800 m.