After reading that Thomas ran this session before his Cork Marathon and it predicted his finishing time almost spot on I thought I'd use it as a test on myself.
YASSO 800 WORKOUT
10 X 1/2 MILE
I used the selworthy rd hill loop and ran the following;
2.48 2.47 2.47 2.46 2.43 2.48 2.47 2.46 2.48 2.46 this would give my an average of 2.46
which would be my marathon time! I felt like I was in full control of the session and never felt in any difficulty. Good session!
finished with a run over the sandhills to give a total of = 2.10
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