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if you called that a yasso 800 workout it would be predict a 4:07 marathon :)
Yep, that's why I was rather happy with it.
If I can get the # of reps up (to 10 ideally) and the time down to 3:45/800m I'll be happy. I've got 5 months to do it. Wednesday is my speed workout day.
Greenbank-
Good work. Apart from the fitness improvement, I think that working on getting the reps evenly paced whilst working hard will also translate to helping with 5k/parkrun pacing. You get a better feel for how much you can afford to let it hurt whilst still maintaining the pace. On the other hand, don't get too tempted to "race" the last rep, as you want to keep good form all the way through.
PhilPub
if you called that a yasso 800 workout it would be predict a 4:07 marathon :)
I was doing 250m reps last night, was nicely consistent on 45 second reps, just need to be able to do that for 5k and I'll be a decent runner!