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This week's training tip is something I learned from Gary Krimmel of the MAC Swimmers. Gary gives credit to Zenhabits.net.

Coincidentally, when I first started training for marathons and triathlons, I lived right outside Emmaus, PA, home of Runner's World magazine. I trained with many of the Runner's World peeps and learned a tremendous amount from them. That is when I began interval training which led to faster marathon times and they eventually convinced me to enter at triathlon. So, when Gary shared this training tip, which is kind of fun and very cool if you find it works, it brought back those memories and I felt compelled to share it with you.

Yasso 800s. This strange name was given to an interesting workout by Amby Burfoot of Runner’s World magazine, named after his friend and co-worker at Runner’s World, Bart Yasso. Basically, it’s a form of speed training for marathoners, but you could adapt it for other training, including triathlon.

Here's how it works: Do 10 repeats of 800 meters on the track or some other measured course, working up to a certain goal time.

The goal time is figured by taking your goal marathon time -let’s say 3 hours and 30 minutes for easy math, or 3:30. Take that number and turn it from hours and minutes to minutes and seconds. In this example, it would be 3 minutes and 30 seconds per 800m repeat, or 3:30.

So according to this theory, if you can do 10 repeats of 3:30 (3 minutes and 30 seconds), with 3:30 jogging rest intervals in between, you can do a 3 hour 30 minute marathon - assuming, of course, that you do the rest of the training!

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