Interesting. In my quest to avoid running for any longer periods of period but still be able to run well in marathon I came across Yasso while doing some searching for shortcuts and did a few of them this Monday. Will probably do them again.
Runners world publishes an article on these probably once a year. Part of the idea is to do more than I did today. 7 or 8 done at a consistent pace is apparently a good indicator of marathon times.
10 and equal resting time.
Is there any evidence that it works as a training shortcut? Or is it mostly just a predictor of marathon time? It is certainly a workout but I thought the main idea was to show you how well your other training was working.
I think it's yes to all but the evidence bit. It's billed as a regular feature of a marathon training plan buildup. Start at four and add one every week till you hit ten. So a workout that eventually predicts your marathon time so long as you also do all the rest of the training. Part of the value may be psychological- if I'm hitting yasso times week after week I may be less inclined to blow off a workout etc. I've never done these regularly but tossed it in after a google search when I was running on a tight schedule today.
I think almost everything I know about Yasso intervals, I learned from your log - starting in 2009! (Love the AP search feature.)
I'm going to assume that I was otherwise underprepared in 2011 after the one and only properly executed yasso workout I've ever done that seemed to indicate 2:50 as attainable.