For those interested, the Yasso 800 almost predicted perfectly my marathon time. Did 10x 800m in 3:00 each with 600m recovery jog in 3:00. Ran a full marathon in 3 hours 0 min 34 sec.
@@wesleytwiggs7687well this guys 600m recovery is better than 400m at half pace. My target marathon is 3:15. So i run today yasso 800 in 3.15mins And trust me 400m in 3:15 mins is really slow... (8:00"km pace...which is power walking for me). So i think the guy who did 600m recovery did a better job AS training.
Awesome. I did a similar workout yesterday and it predicts my marathon time at 3.5hours. Seeing this video has been the final push for to finally step up to the full distance. Thank you for the inspiration.
Re: pacers, I agree with the idea of going with the 3:10 group so you make sure not to go out to hard at the beginning, and at around the halfway point start getting ahead. Few of us have the discipline to even attempt a negative split but the evidence is out there. At Tunnel I went with the pacer who would give me my BQ AG standard and in the 2nd half went ahead and gained a 2 1/2 + min buffer that was good enough for 2020. (It was my 1st marathon and I wanted to be sure I finished, most of all.) I know people will need more than that in 2022 but as I wrote in a reply here, I think 5:00 will be a safe bet.
I think 5 minutes will probably be moderately safe. I'm just not sure I'm in a position to hit that five minutes. I think it'll be close enough that it'll depend on the luck of the day
Did my Yasso´s the same day as you, 2:53 average. But did at 2,500 meters above sea level, so thinking It would be possible to do a sub3 marathon, considering Chicago is almost at sea level and my Next% are ready to kick on Oct 10. My main objective is to get a BQ/PB, My best is there in Chicago 2018 (3:14) and need a BQ time of 3:25 or less as i´m almost 50 years old. See you there!
@kofuzi I'm running Chicago this year and also going for a 3:05. Hope to see you out there! I've done over 40 marathons and putting in 80 mile weeks, so I hope you and I got this! Best of luck!
I have correlated many Yasso 800 attempts with my marathon results and find a 305 Yasso would be more like three hours eight minute marathon. I also jog the rest interval at about 80%.I think the extra minutes come from the ups and downs of a marathon course but if you have fast shoes for the marathon and fresh legs that 305 is possible. But wise plan to start 310 and ramp up if you feel good. Good luck
Great session! On paper, it is hard to accept that running 10x800m with appox. 3:00 rest carries much relevance to running a marathon given the polarised nature of the two runs (i.e. speed work with rest vs. endurance). Based on this, I'm interested to see whether you hit 3:05 or below for Chicago. I wonder if there's any guidance as to the margin of error with the marathon time based on the Yasso workout, e.g. if hitting 3:05's or below in the 800m permits a marathon time of anywhere between 3:00-3:15, as opposed to 3:05 dead or thereabouts. Cheers and good luck with the rest of the training!
I am in Marathon training too, and I’ve been doing 800m and 1 mile repeats as well. Usually at about 5K pace. My goal is 3 hours and my 800s are usually more about 2:45-50. So I guess I’m doing it right?
this workout has been around for a while, so there is a lot of anecdotal evidence out there on the internet. some people say that it may be a bit too generous (indicating that one can run about 5 minutes faster than they actually could). but, I think that when extrapolating from a track workout to a road marathon, there's a lot of variables at play, like overall aerobic fitness and what the rest of your training looks like. I'll have a 20 mile run this weekend, a half marathon race the next weekend, and a couple more mile repeats workouts before the marathon. all those things will help me figure out where I line up (although I suspect I will line up with the 3:10 group or possibly a bit behind them).
If you do this pace (6:00 per mile) it puts you faster than 2 hours 38 minutes. His pace for these would be 22 minutes faster than goal of 3 hours 5 minutes. I think it is a level of effort workout. It should be achievable.
@@donshields2379 The point to this workout is that you are running at your 5km pace, NOT your marathon pace. So this is a workout to improve max aerobic capacity if you like. In general if you can't run these sort of intervals at the 'appropriate ' pace it's very unlikely you have the aerobic capacity to hit your goal marathon pace. The big given in this is that the rest of your training is appropriate for a marathon- if your endurance isn't up to standard, then the rest doesn't matter.
@@glyndonwakeman7420 I totally agree. To be able to run 10 800's in one session definitely takes aerobic capacity. I was just stating if you can do this workout at 3:00 pace your marathon would be around 3 hours. It is not dead on due to fitness levels. Also, I think an individual who can run a 2 minute 800 is not going to be able to run a 2 hour marathon.
My BQ time is 3:35 and I was able to finally get under it with a 3:23 two weeks ago. I am hoping that is enough cushion to get in for 2022. My previous PB was 3:31 which I ran in Chicago 3 years ago when my BQ time was 3:25. At least I'm trending in the right direction. I loved the Chicago race but with so many bodies and watching my footing around water stops I didn't get a chance to appreciate the sites of the city that morning.
I think people will be good with a 5:00 buffer. It was when the cut-off was approaching 5:00 (around 4:42?) that they cut the AG standards by 5:00. This year was an exception because of the smaller field size. In 2020 they extended the field size by 1500 people. I’m willing to bet they may extend it even more in 2022 IF (big if) the Covid situation is under control by then, in order to compensate for this year and the whole saga of cancelations and postponements. I got into 2020 with a tad more than 2 1/2 min to spare, but was fortunate to age up for next month’s race. Good luck! Martha
I did the Yasso 800 at 3:00 800m/pace (3:45/km) with 3:00 recovery 600m/pace (5:00/km). I only managed a 1h27 HM 2 weeks ago though. Don’t think I got the legs for 3h marathon in 2 weeks, more like 3h05.
i dont know how reliable it is for a marathon indicator. obviously yasso has done research into the workout, but i can run 5000m in about 17:15 which is 3:27 per K or 2:46 for 800s. i don't know if i could run a 3 hour flat marathon, but i'm confident i could do 10 x 800 at 3:00 with 3:00 of rests between each 800. a 5000m indicator workout i do is 8x800 at 5k pace with 90s rest, and this is much slower with double the rest. just my thoughts ion really know much
Just ran 5 x 1200 at my "equivalent yasso marathon time" and did not feel exhausted at the end of my intervals. Actually could've pushed my last 4 interval sessions because I wasn't dying by the end. Hope my time at Chicago won't be a bust! Also why don't you start at 305 and busssss it to sub 3? Tbh I don't feel comfortable for this race - have yet to hit 1 training time due to my first time training in the TX heat.
Kofuzi, why don't you do a Stryd CP test and then run with the Stryd estimate for your marathon? It would be a lot more helpful than Yasso 800s which are known to be inaccurate if you haven't put in adequate training for your race.
I did the same workout on Thursday. I hit all of the goal times as well. I'm hoping the Yasso 800 prediction is accurate for me. I really like graphics you get from Polar. I wish I got something similar from my Garmin.
Ko just curious, what is your stryd pod suggesting…. I’m also running Chicago, just rain a half time trial which updated my critical power, says I can run 3.12, thinking about aiming for 3.20, cheers!
I'd like to see you run the Chicago marathon in the Endorphin Speeds. All these reviewers say "I would race in this" but then go with Nike's or a carbon plated shoe on race day.
Is this workout supposed to be done on fresh legs ie what do the preceding 5 days before it look like? I would guess that the times someone would be able to hit would differ depending on whether they're in the middle of a hard training week or not.
train through. don't taper for the workout. my preceding five days were: Tuesday: 75 minute trail run Monday: 2 hour bike Sunday: 12 mile run with 10miles at marathon pace Saturday: 15 mile easy with a friend Friday: threshold workout 6x6:00/1:00
Good video Michael, just wondering how do you set the watch up for 10 x 800m with how much rest between each 800m I’m a bit new to intervals on the track but would like to give this workout a try I have a marathon in 3 weeks
I set up a data field on my watch for lap duration and I would self regulate when the rest is over, hitting the lap button whenever the work phase started or stopped. I could have programmed the workout into the watch, but given the slight variances in distance you get when trying to run on a track, even with a footpad, I thought it'd be easier to just do thing manually.
How do you get a nice read out like that with your GPS watch doing track work? When doing track work I typically just let it run non stop with automatic lap features at one mile. and it is kind of a mess. Do you disable auto-lap? Any help is greatly appreciated.
Any recommendation on altering Yasso 800s if you're aerobically undertrained? I'm shooting for a 8min/mile for the marathon pace, but 5k pace is 6:20/mile so 3:30 for an 800 is much easier than 5k pace.
if you are aerobically undertrained, or if the Yasso formula would make for too "easy" of a workout, I'd consider skipping the Yasso 800 and exchange it for a threshold workout. 6:00 at threshold with 1:00 jog recovery x6. or also consider a longer midweek run to complement your weekend long run
I don't know the history, but I would think that 800 is a good distance as it is long enough that it requires some endurance (a sprinter may be able to do an impressive Yasso 800 workout but may not have the endurance to run the corresponding marathon time). but I also think the reps may be short enough so that you can do more than one workout (such as a mile repeats threshold session) in one week.
@@kofuzi I guess that makes sense. My question is if you are able to do another workout during the week would you double down and run this workout say twice a week?
It just happens to work in terms of the time. The math is not so neat to say 'ok if you're thinking you have the endurance to run a 3.00 Mar, then go run 6x1200 in 4.30 with equal recovery, and see how that feels'. It's just not as neat shorthand as 3.00 mar, then try 10x 800 at 3.00. Aerobic capacity intervals are normally prescribed in the range of 3-8min (traditionally) so this fits neatly in the lower end of that for most.
I think Yasso says jog. I jogged a lap after each one, except after rep 3 (took some fluids and then jogged around back and forth around the start) and after rep 5 (took a gel and walk jogged around the start).
I believe Yasso says he plans it so that he starts with 4 reps and then increases 1 rep per week until he reaches 10 reps about 2 or 3 weeks from the marathon.
I have the Jabra Elites and never have issues with them moving or even slipping. They are also the only brand I’ve owned that stand up to Texas heat and humidity. I would only get a few months out of multiple pairs of beats, jaybird‘s, and JBL.
For those interested, the Yasso 800 almost predicted perfectly my marathon time. Did 10x 800m in 3:00 each with 600m recovery jog in 3:00. Ran a full marathon in 3 hours 0 min 34 sec.
Bart yasso himself said you have to do 400 at half pace between each 800 for it to be accurate. You did a modified version.
@@wesleytwiggs7687 Interesting. Although isn’t the half pace too easy? 400m in 3min is basically powerwalking for aspiring sub3 marathoners…
@@FooFloyDon it’s called recovery, man. And anyway, I’m just going by what the man himself says.
@@wesleytwiggs7687well this guys 600m recovery is better than 400m at half pace.
My target marathon is 3:15.
So i run today yasso 800 in 3.15mins
And trust me 400m in 3:15 mins is really slow... (8:00"km pace...which is power walking for me).
So i think the guy who did 600m recovery did a better job AS training.
Running the 400 at half pace between each set is super important. You can’t skip that part of it to say you did yassos.
Awesome. I did a similar workout yesterday and it predicts my marathon time at 3.5hours. Seeing this video has been the final push for to finally step up to the full distance. Thank you for the inspiration.
Never done this, but sounds actually like a really fun workout. Adding to my schedule next week. Thanks!!
Awesome. Thanks Mike for being such an inspiration ! The times are so consistent for each 800m!
Re: pacers, I agree with the idea of going with the 3:10 group so you make sure not to go out to hard at the beginning, and at around the halfway point start getting ahead. Few of us have the discipline to even attempt a negative split but the evidence is out there. At Tunnel I went with the pacer who would give me my BQ AG standard and in the 2nd half went ahead and gained a 2 1/2 + min buffer that was good enough for 2020. (It was my 1st marathon and I wanted to be sure I finished, most of all.) I know people will need more than that in 2022 but as I wrote in a reply here, I think 5:00 will be a safe bet.
I think 5 minutes will probably be moderately safe. I'm just not sure I'm in a position to hit that five minutes. I think it'll be close enough that it'll depend on the luck of the day
You make these looks like fun.. and I know they aren't as I did them the same day in prep for Chicago. Love your content!
Great workout! I'll have to get at least one of these into my training block later in the speed portion - maybe 5 weeks from my target marathon!
Great video. You look like your fitness is coming together perfectly for race day.
Brilliant sessions. Al the best Mike 😀
Thanks Amanda!
I do these not on a track but a local lane that is exactly 800m long, just means I have to run a 3:30 lap then slow lap at about 4:00. It’s good
I would love to have a flat, exactly 800m loop (especially if it were wind protected 🤞)
Did my Yasso´s the same day as you, 2:53 average. But did at 2,500 meters above sea level, so thinking It would be possible to do a sub3 marathon, considering Chicago is almost at sea level and my Next% are ready to kick on Oct 10. My main objective is to get a BQ/PB, My best is there in Chicago 2018 (3:14) and need a BQ time of 3:25 or less as i´m almost 50 years old. See you there!
What was your result?
@@GTE_Channel 3:11:14 lot ot heat and humiditiy that day
@@arturogiii congrats on your result. Thats an awesome time. We can't control the weather, so adapting is the only thing we can do.
@kofuzi I'm running Chicago this year and also going for a 3:05. Hope to see you out there! I've done over 40 marathons and putting in 80 mile weeks, so I hope you and I got this! Best of luck!
Why not sub 3? Who aims for 3:05?😂❤
@@jababijamovi5088 because 5 minutes off a marathon pace is a huge number. Only a non-marathon runner wouldn't understand that.
Thanks, great job 💪
HR also goes up because your internal body temperature increases overtime, not only bc you're tired; cardiovascular drift
yes, good point
I have correlated many Yasso 800 attempts with my marathon results and find a 305 Yasso would be more like three hours eight minute marathon. I also jog the rest interval at about 80%.I think the extra minutes come from the ups and downs of a marathon course but if you have fast shoes for the marathon and fresh legs that 305 is possible. But wise plan to start 310 and ramp up if you feel good. Good luck
everything I've seen anecdotally (various running/coaching blogs) seems to indicate that it can be about 5 minutes too generous.
Your recovery three minutes was still super fast!
Great session! On paper, it is hard to accept that running 10x800m with appox. 3:00 rest carries much relevance to running a marathon given the polarised nature of the two runs (i.e. speed work with rest vs. endurance). Based on this, I'm interested to see whether you hit 3:05 or below for Chicago. I wonder if there's any guidance as to the margin of error with the marathon time based on the Yasso workout, e.g. if hitting 3:05's or below in the 800m permits a marathon time of anywhere between 3:00-3:15, as opposed to 3:05 dead or thereabouts. Cheers and good luck with the rest of the training!
I am in Marathon training too, and I’ve been doing 800m and 1 mile repeats as well. Usually at about 5K pace. My goal is 3 hours and my 800s are usually more about 2:45-50. So I guess I’m doing it right?
this workout has been around for a while, so there is a lot of anecdotal evidence out there on the internet. some people say that it may be a bit too generous (indicating that one can run about 5 minutes faster than they actually could).
but, I think that when extrapolating from a track workout to a road marathon, there's a lot of variables at play, like overall aerobic fitness and what the rest of your training looks like. I'll have a 20 mile run this weekend, a half marathon race the next weekend, and a couple more mile repeats workouts before the marathon. all those things will help me figure out where I line up (although I suspect I will line up with the 3:10 group or possibly a bit behind them).
If you do this pace (6:00 per mile) it puts you faster than 2 hours 38 minutes. His pace for these would be 22 minutes faster than goal of 3 hours 5 minutes. I think it is a level of effort workout. It should be achievable.
@@donshields2379 The point to this workout is that you are running at your 5km pace, NOT your marathon pace. So this is a workout to improve max aerobic capacity if you like. In general if you can't run these sort of intervals at the 'appropriate ' pace it's very unlikely you have the aerobic capacity to hit your goal marathon pace. The big given in this is that the rest of your training is appropriate for a marathon- if your endurance isn't up to standard, then the rest doesn't matter.
@@glyndonwakeman7420 I totally agree. To be able to run 10 800's in one session definitely takes aerobic capacity. I was just stating if you can do this workout at 3:00 pace your marathon would be around 3 hours. It is not dead on due to fitness levels. Also, I think an individual who can run a 2 minute 800 is not going to be able to run a 2 hour marathon.
I Love yasso 800s!
My BQ time is 3:35 and I was able to finally get under it with a 3:23 two weeks ago. I am hoping that is enough cushion to get in for 2022. My previous PB was 3:31 which I ran in Chicago 3 years ago when my BQ time was 3:25. At least I'm trending in the right direction. I loved the Chicago race but with so many bodies and watching my footing around water stops I didn't get a chance to appreciate the sites of the city that morning.
I think people will be good with a 5:00 buffer. It was when the cut-off was approaching 5:00 (around 4:42?) that they cut the AG standards by 5:00. This year was an exception because of the smaller field size. In 2020 they extended the field size by 1500 people. I’m willing to bet they may extend it even more in 2022 IF (big if) the Covid situation is under control by then, in order to compensate for this year and the whole saga of cancelations and postponements. I got into 2020 with a tad more than 2 1/2 min to spare, but was fortunate to age up for next month’s race. Good luck! Martha
You´re in!
I did the Yasso 800 at 3:00 800m/pace (3:45/km) with 3:00 recovery 600m/pace (5:00/km). I only managed a 1h27 HM 2 weeks ago though. Don’t think I got the legs for 3h marathon in 2 weeks, more like 3h05.
Some experts say that your Yasso's are good if you add 5 minutes to your marathon finish time, that´s exactly 3:05 marathon time.
@@arturogiii Ran my marathon. 3:00:34. The Yasso may be right after all.
Good idea. Two weeks ago I’ve made 10*800 - but 2.43-2.45 every 800 - and it was definitely too fast ☝️
that's a tough workout!
I'm impressed you did the yasso workout in broad daylight! Must've been hot
Yes. Was hot
i dont know how reliable it is for a marathon indicator. obviously yasso has done research into the workout, but i can run 5000m in about 17:15 which is 3:27 per K or 2:46 for 800s. i don't know if i could run a 3 hour flat marathon, but i'm confident i could do 10 x 800 at 3:00 with 3:00 of rests between each 800. a 5000m indicator workout i do is 8x800 at 5k pace with 90s rest, and this is much slower with double the rest. just my thoughts ion really know much
Have you decided what shoe you’re using for CARA 20 miler this Sunday?
rc elite 2
Endo Speed..go go go
Guess that settles what workout I’m doing tomorrow 😊
have fun!
Just ran 5 x 1200 at my "equivalent yasso marathon time" and did not feel exhausted at the end of my intervals. Actually could've pushed my last 4 interval sessions because I wasn't dying by the end. Hope my time at Chicago won't be a bust!
Also why don't you start at 305 and busssss it to sub 3? Tbh I don't feel comfortable for this race - have yet to hit 1 training time due to my first time training in the TX heat.
Kofuzi, why don't you do a Stryd CP test and then run with the Stryd estimate for your marathon? It would be a lot more helpful than Yasso 800s which are known to be inaccurate if you haven't put in adequate training for your race.
I have never ran a marathon but i think it wud take up so many energies.. the longest run i done was roughly 17 miles.. at very slow 9 miler paces..
It takes a lot of energy. But you get so much back in return.
Highly recommend
@@kofuzi i'll maybe considering it 😅 cuz mostly 12 miles i done i always consider it as a long relax run 😅
I may try this. I want to improve my overall engine and speed. this seems fun
Where is that track in Chicago? Is it public?
I would do a 10-mile run at target pace to verify. Yasso 800s can be misleading.
I did the same workout on Thursday. I hit all of the goal times as well. I'm hoping the Yasso 800 prediction is accurate for me.
I really like graphics you get from Polar. I wish I got something similar from my Garmin.
Ko just curious, what is your stryd pod suggesting…. I’m also running Chicago, just rain a half time trial which updated my critical power, says I can run 3.12, thinking about aiming for 3.20, cheers!
I'd like to see you run the Chicago marathon in the Endorphin Speeds. All these reviewers say "I would race in this" but then go with Nike's or a carbon plated shoe on race day.
Is this workout supposed to be done on fresh legs ie what do the preceding 5 days before it look like? I would guess that the times someone would be able to hit would differ depending on whether they're in the middle of a hard training week or not.
Good point.
train through. don't taper for the workout.
my preceding five days were:
Tuesday: 75 minute trail run
Monday: 2 hour bike
Sunday: 12 mile run with 10miles at marathon pace
Saturday: 15 mile easy with a friend
Friday: threshold workout 6x6:00/1:00
@@kofuzi Ah, I see. Makes sense I suppose.
Thanks for the response.
Last year you had some issues with Saucony shoes. How are the Endorphin Speed/Pro 2 working out this year.
they are pretty much the exact same as last year
The effort you put into the training is good but to hold the camera and record that for TH-cam is something else.
you guys motivate me to keep going. the least I can do is bring you along.
Good video Michael, just wondering how do you set the watch up for 10 x 800m with how much rest between each 800m I’m a bit new to intervals on the track but would like to give this workout a try I have a marathon in 3 weeks
I set up a data field on my watch for lap duration and I would self regulate when the rest is over, hitting the lap button whenever the work phase started or stopped.
I could have programmed the workout into the watch, but given the slight variances in distance you get when trying to run on a track, even with a footpad, I thought it'd be easier to just do thing manually.
@@kofuzi ok yep thanks I’ll have a fiddle around with the watch see if I can program something similar into the watch 😀👍🏼
How do you get a nice read out like that with your GPS watch doing track work? When doing track work I typically just let it run non stop with automatic lap features at one mile. and it is kind of a mess. Do you disable auto-lap? Any help is greatly appreciated.
In Garmin you can program your training. Like this 800m X 10 reps and automatically register and shows your 800m workout, easier to analize.
When I'm older and wiser I will run yasso 800s 1 time every week.
Did you do the Yasso 800 for other marathon training blocks? If so, was the formula accurate in predicting what time you ended up hitting ? Thanks
this was my first time
Any recommendation on altering Yasso 800s if you're aerobically undertrained? I'm shooting for a 8min/mile for the marathon pace, but 5k pace is 6:20/mile so 3:30 for an 800 is much easier than 5k pace.
if you are aerobically undertrained, or if the Yasso formula would make for too "easy" of a workout, I'd consider skipping the Yasso 800 and exchange it for a threshold workout. 6:00 at threshold with 1:00 jog recovery x6.
or also consider a longer midweek run to complement your weekend long run
How long before your marathon should you be able to perform this workout, and how many times would you run this in a marathon training cycle?
Is there such a thing as a Yasso 400 ?
I'm trying to improve my HM ☺
I get the theory of if you want to run 3:05 for a marathon you should run 3:05. But why is it 800m? Is there a theory for that distance?
I don't know the history, but I would think that 800 is a good distance as it is long enough that it requires some endurance (a sprinter may be able to do an impressive Yasso 800 workout but may not have the endurance to run the corresponding marathon time). but I also think the reps may be short enough so that you can do more than one workout (such as a mile repeats threshold session) in one week.
@@kofuzi I guess that makes sense. My question is if you are able to do another workout during the week would you double down and run this workout say twice a week?
It just happens to work in terms of the time. The math is not so neat to say 'ok if you're thinking you have the endurance to run a 3.00 Mar, then go run 6x1200 in 4.30 with equal recovery, and see how that feels'. It's just not as neat shorthand as 3.00 mar, then try 10x 800 at 3.00. Aerobic capacity intervals are normally prescribed in the range of 3-8min (traditionally) so this fits neatly in the lower end of that for most.
do it with 30sec slowing and you might get accurate prediction of your marathon potential
30sec slow jog
you can do 10x800 at 5k pace with just 30s rest? that's pretty much impossible.
or your 5k pace number is way off.
I think its suppose to be easy run on the recoveries not just stop and rest as it makes it relative easy.
I think Yasso says jog. I jogged a lap after each one, except after rep 3 (took some fluids and then jogged around back and forth around the start) and after rep 5 (took a gel and walk jogged around the start).
I realize this is close to your race, but when in the training block would you suggest is the ideal time for this workout?
I believe Yasso says he plans it so that he starts with 4 reps and then increases 1 rep per week until he reaches 10 reps about 2 or 3 weeks from the marathon.
@@kofuzi Hadn't thought about a slow ramp up, sounds good. Thanks for the reply!
What is that vest? Is it weighted?
It’s the camelbak zephyr. It’s a hydration vest. It is not weighted.
I noticed you didn't have any problems with your earbuds. Mine fall off every time I starting to sweat. What's the brand and model?
They should have included multiple plugs .. use bigger ones .. mine never ever fall out
Jabra Elite 85T.
I have the Jabra Elites and never have issues with them moving or even slipping. They are also the only brand I’ve owned that stand up to Texas heat and humidity. I would only get a few months out of multiple pairs of beats, jaybird‘s, and JBL.
@@Fherrunalot thanks! 🙏🏼
As a stand-alone workout for someone not training for a Marathon would this be a decent workout to do anyway?
I thought the 3:05 rest was still supposed to be running, just at easy pace?
yes
I thought Yasso has said to jog it, but I also think he wasn't so concerned about what one did. I could be wrong
I also think it’s easy pace, more accurate of long distance running than actually stopping completely
are you not trying to go sub 3 full marathon?