![]() ![]() So, even when you're not training for a specific marathon, it's a good idea to do at least one semi-long run a week. Long runs form the foundation of all marathon training programs - they build everything from your confidence to your discipline to your fat-burning. ![]() A good Yasso 800 workout: 6 x 800m at Yasso pace with recovery jogs between the 800s. Between the 800s, take a recovery jog that lasts as long as your 800s. Start with perhaps 4 x 800 and build up to 10 x 800. It should be noted that you shouldn't take this too seriously as a marathon race time predictor - but it's certainly a great workout.īart suggests doing Yasso 800s once a week as part of your marathon training. The only difference is that your marathon time is hours:minutes and your 800 time is minutes:seconds. They're simple: if you want to run a marathon in 2:45, 3:29 or 4:11, you should train to the point where you can run 10 repetitions of 800 metres in the same time: 2:45, 3:29 or 4:11. Yasso 800s are an invention of Runner's World US writer Bart Yasso, who has run more than 50 marathons and ultramarathons. The calculator will automatically show what sorts of speeds you should run the different components of a training week at (though don't do them all in one week.!)Ĥ strength moves to give you a faster race finish It's very simple, just tap in a recent race time and press 'calculate'. Some times just feel better than others! However, as a very rough guide, it can be useful to know what to aim for - or what to slow down to - when you need it. It's really important to listen to your body and run on feel too. Of course, it should go without saying this is just a rough guide and can't take into account important other factors like hills, heat, how much sleep you've got and if you are well fuelled, so don't treat these numbers as a prescriptive guide. Using this calculator is another.īy telling us a recent race length and time, we'll calculate roughly how fast you should be running in each area of your training, to ensure you're training to your full potential. Training by heart rate is one good way of getting it right (see the links at the bottom of the page). Train too easy and you simply won't make the most of your potential - though hey, that's perfectly okay too! But if you do want to try and get faster and bust out some PBs, then you do also need to know how hard to push on hard sessions - and then how easy to take it on easy runs. However, for longer races, over around five hours, most runners will run a bit slower in the second half of the race as fatigue sets in and have to walk more often, so take this into account when looking at your target average pace.Train too hard, and you'll probably burn out or get injured. If this doesn’t sound quite what you were looking for and actually want to know what pace to be doing in your different types of training sessions, take a look at the training pace calculator instead.įor shorter races you might be able to have splits that are roughly similar, or even negative split (run faster in the second half of the race than the first). This is also known as a race pace calculator. It will also show you your average speed too, which is helpful if you are treadmill running – they are often set in speed, rather than pace. You can also choose to see pace in running track distances if you like to keep an eye on things in lap chunks, e.g. It will then calculate the average pace for you. This running pace calculator is easy to use – simply enter how long you think the race will take you and what the race distance is (choose from the dropdown OR enter your own race distance in KM), plus choose if you want the results in minutes per KM or minutes per mile. Even if you are just off out for a run to have some fun, it’s good to know if you are going to make it back in time for dinner, or whatever else you have planned. When planning your next race or run, it’s important to know what your expected running pace is.
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