Yasso 800s
Ten 800 m repeats where each one takes as many minutes and seconds as your marathon goal takes hours and minutes, with equal jog recoveries.
- Duration
- 1 h 40 minestimated
- Distance
- 19.2 kmestimated
- Effort
- 127
- Level
- Intermediate
- Focus zone
- VO2max
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy jog | 15 min | 78-88% threshold pace68-78% HRmax72-82% FTP |
| 4 ×Repeat these steps | |||
| 2.1 | Warm-upAnaerobic Stride, build to fast, stay relaxed | 20 s | 113-125% threshold pace92-100% HRmax113-130% FTP |
| 2.2 | RecoveryRecovery Walk or jog back | 1 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 10 ×Repeat these steps | |||
| 3.1 | IntervalVO2max Target time from marathon goal | 800 m | 102-106% threshold pace90-96% HRmax101-105% FTP |
| 3.2 | RecoveryRecovery Jog the time of the repeat, then lap | about 3:30 minuntil lap button | 70-78% threshold pace55-68% HRmax60-72% FTP |
| 4 | Cool-downRecovery Easy jog | 10 min | 70-78% threshold pace55-68% HRmax60-72% FTP |
About this workout
Yasso 800s are a well known marathon workout named after Bart Yasso. You run ten 800 m repeats, and the target time for each one in minutes and seconds matches your marathon goal in hours and minutes. A goal of 3 hours 30 means 800 m in 3 minutes 30 seconds. After each repeat you jog for the same amount of time.
For many runners this pace lands between 10k and 5k race pace, so the session works more on aerobic power than on marathon pace itself. Yasso has described the link to marathon time as a rough correlation rather than a promise. It still makes a useful check of fitness during a marathon build.
Start with four to six repeats about eight weeks before the race and add one or two each week. Run the full ten about two weeks before the marathon. It suits runners with some interval experience who are training for a marathon.
Tips
- Work out your target time for each 800 before you start.
- Jog the recovery for the same time the repeat took.
- Keep all ten repeats even rather than racing the first few.
Origin
Named after Bart Yasso, who noticed the link between his 800 m repeat times and his marathon times.
Good forMarathon
Season phaseBuildPeak