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RunRace-specific

Yasso 800s

Up to 10 × 800 m, equal-time jog recovery

Time
≈1h35
Hard
≈34:38
in zones 4–5
Difficulty
HardDifficulty 3 of 5 — Hard
Inspired by
Bart Yasso

What we typed

Warm up 15 min easy. 10 × (800 m hard, note: your Yasso time — marathon goal h:mm run as m:ss; 3 min 30 s easy jog, note: jog as long as the rep took). No pace targets. Cool down 10 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

easy

15 minZ2
10×800 m

Rep

hard; your Yasso time — marathon goal h:mm run as m:ss

800 mZ4

Jog

Easy; as long as the rep took

3m 30sZ1

Cool down

easy

10 minZ1

Targets that fit you. Every rep carries an effort cue — easy, hard, all-out — so it runs by feel at any fitness. Hills, strides and surges don't suit a pace target.

Scaled version

Start with 4–5 reps and add one each week. Keep the jog as long as the rep.

Build the scaled version in Forge

About this session

The story

Runner's World writer Amby Burfoot named the session after Bart Yasso, who built up to ten 800 m repeats run in the same minutes and seconds as his goal marathon time in hours and minutes — 3:20 per 800 for a 3:20 marathon.

What it trains

Marathon-specific strength and rhythm at a pace a little quicker than half-marathon effort. Treat the 'prediction' as a rough guide, not a promise.

Who it's for

Marathoners 4–10 weeks out. Build from 4–6 reps to the full 10 over several weeks.

Sources 1
  1. Yasso 800's (Amby Burfoot, Runner's World, reprinted) — BartYasso.com

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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