Looking for a game-changing marathon workout? Yasso 800s—named after running legend Bart Yasso—are one of the most effective speed sessions for endurance athletes. This simple yet brutal workout helps predict marathon finish times while building speed and stamina.
In this guide, we’ll cover:
✔ What are Yasso 800s?
✔ How to do them correctly (pace, reps, recovery)
✔ Benefits for marathoners & beginners
✔ Common mistakes to avoid
✔ FAQs (“Can Yasso 800s predict marathon time?”)
What Are Yasso 800s?
Yasso 800s are 800-meter (½ mile) repeats with equal recovery time. The idea? If you can run ten 800s at a consistent pace, that pace (in minutes:seconds) predicts your marathon finish time (in hours:minutes).
Example:
- Yasso 800 pace: 3:30 per 800m
- Predicted marathon time: ~3 hours 30 minutes
How to Do Yasso 800s (Step-by-Step)
1. Determine Your Target Pace
- Find your goal marathon time (e.g., 4:00 marathon = 4:00 per 800m).
- Beginners: Start with 4-6 reps at a manageable pace.
- Advanced runners: Aim for 8-10 reps at target speed.
2. Warm Up Properly
- 10-15 min easy jog
- Dynamic stretches (leg swings, high knees)
3. Run the 800s
- Distance: 800m (2 laps on a standard track)
- Pace: Consistent, controlled effort (not all-out sprinting)
- Recovery: Jog or walk the same time as your 800m pace (e.g., 3:30 run = 3:30 rest)
4. Cool Down
- 10 min easy jog
- Stretching (hamstrings, quads, calves)
Yasso 800s Workout Plan
| Week | Reps | Pace (Example: 4:00 Marathon Goal) |
|---|---|---|
| 1 | 4 x 800m | 4:00 per 800m, 4:00 recovery jog |
| 2 | 6 x 800m | 4:00 per 800m, 4:00 recovery jog |
| 3 | 8 x 800m | 4:00 per 800m, 4:00 recovery jog |
| 4 | 10 x 800m | 4:00 per 800m, 4:00 recovery jog |
Progression Tip: Add 1-2 reps per week until you hit 10.
Benefits of Yasso 800s
✅ Predicts marathon potential (uncanny accuracy for many runners)
✅ Boosts VO2 max & lactate threshold
✅ Teaches pace discipline
✅ Builds mental toughness
Common Mistakes to Avoid
❌ Starting too fast (stick to goal pace!)
❌ Skipping recovery jog (equal rest is key)
❌ Doing them too close to race day (taper 2-3 weeks before marathon)
People Also Ask
1. How to run 800 meters in 2:30 minutes?
- Train with shorter intervals (400m repeats) at 75-80% sprint effort.
- Build endurance with long runs + strength training.
2. How to do 800m repeats?
- Similar to Yassos but faster pace, shorter recovery (e.g., 400m jog).
3. How to run 800m for beginners?
- Start with 4 x 800m at conversational pace, gradually increasing reps.
4. Can Yasso 800s predict marathon time?
- Yes, for many runners—but not 100% foolproof due to variables like course difficulty.
Final Thoughts
Yasso 800s are one of the best marathon workouts—simple, effective, and mentally challenging. Whether you’re a beginner or seasoned runner, incorporating them into training can dramatically improve endurance and race-day performance.
Ready to try? Lace up, hit the track, and see what you’re capable of! 🏃♂️💨
Found this helpful? Share it with a fellow runner training for a marathon!