9 / YASSO 800S
WHY Invented by Bart Yasso from Runner’s World US: take your goal marathon time and then try to run that time over 800m – using minutes and seconds rather than hours and minutes.
HOW If your aim is a four-hour marathon, your Yasso goal time is four minutes. Earlier in your schedule, start with six reps at your goal time, with a recovery time equal to the rep (in this case, four minutes). Repeat the workout regularly and add reps, up to a maximum of 10, a few weeks out from your race.