Yasso 800's

VSRST said:

Is there something available that is similar to the Yasso 800's-marathon relationship, that is
applicable to shorter diatances e.g. 1/2 marathon, 10k, 5k?

If it has the same credibility as Yasso's stay miles away from it. Find a solid plan that maps to
your race distance that combinmes the right base, power and speed. Yasso is like prediction tables,
smoke and mirrors.

--
Doug Freese "Caveat Lector" [email hidden]

In article said:

Is there something available that is similar to the Yasso 800's-marathon relationship, that is
applicable to shorter diatances e.g. 1/2 marathon, 10k, 5k?

A good predictor of a given distance is a race performance the next distance down. So for
example, a 10k runner might race a 5k a few weeks before their big race to get some idea as to
how they're doing.

You *could* use prediction tables (which should work reasonably well if you just use them to predict
one distance up), but after a while, you will know yourself well enough to be more accurate than
such tables.

Always err on the side of caution where possible -- you can lose a hell of a lot of speed in a
rabbited effort. Recently, I ran a 5 miler and my track work led me to believe I could run a 31
(which I probably could -- on a track). So I ran the first two miles at 6:15 and 6:10. Last mile was
6:41 -- about what I'd expect for a 10 mile race (and it hurt).

Generally, you can easily gain time back when you start too slow (you will probably never start that
much too slowly) because if you don't destroy your legs early in the race, you can gain several
seconds back on the last mile (even on the last quarter)

Cheers,
--
Donovan Rebbechi pegasus.rutgers.edu~elflordOpen ↗

VSRST said:

Is there something available that is similar to the Yasso 800's-marathon relationship,

You mean something which is perfectly worthless? Dunno.

But a rule-of-thumb which I've found to work is that you take the time, in seconds, at which you
can comfortably do your 10x200m vVO2max interval sessions, and that will predict your 10k time,
in minutes.

Eg november last I was running my 10x200m in 36 seconds (with 100m/36" jog recovery) and I managed a
36'xx 10km.