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Running · Race-specific

YASSO 800S

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

Time · 1 h 15Difficulty · Difficulty 3 of 5 — HardHardInspired by · Bart Yasso

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.

Sources

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

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.

HOW TO DO IT

  1. 01Warm up 15 minutes easy.
  2. 02Run 800 m at your goal 'Yasso' time (marathon goal in h:mm run as m:ss).
  3. 03Jog for the same time it took you to run the 800.
  4. 04Repeat up to 10 times. Cool down 10 minutes.

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 →

TARGETS THAT FIT YOU

Every rep carries an effort cue — 5K effort, threshold, easy — so it works at any fitness. Your watch shows the cue on each step. Want exact paces? Save your threshold pace or a recent race in Settings and tap Tailor to my paces.

THE WORKOUT, STEP BY STEP

RUNNING

Yasso 800s

Up to 10 × 800 m, equal-time jog recovery · Inspired by Bart Yasso. · Fit File Forge Workout Library: www.fitfileforge.com/workouts/library/yasso-800s

WARMUP15 min

easy

10×Repeat

INTERVAL800 m

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

RECOVERY3m 30s

easy jog; jog as long as the rep took

COOLDOWN10 min

easy

RELATED WORKOUTS

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