How To Do Yasso 800s
Photos by Marques Jackson Photography
By Marnie Kunz,
NASM-certified trainer, USATF- and RRCA-certified run coach
Yasso 800s are a track workout that can help predict your marathon time. The theory is that whatever pace you can run ten 800-meter intervals (in minutes) will predict your marathon time (in hours). So if you run your 800-meter repeats in 3:30, for instance, this predicts a marathon time of 3:30. The Yasso 800s are a great speed workout for marathon runners and can be helpful for many runners, not just marathoners. Besides the physical benefits of speed work, Yasso 800s offer something that is hard to find in training — simplicity. Once you learn how to do Yasso 800s, you can do them any time and use them as a tool to improve your running speed and endurance.
History of Yasso 800s
The Yasso 800s workout is named after its creator, Bart Yasso (whom I met once at a running convention!), a former chief running officer at Runner’s World. He had been doing the 800s workout for 15 years and it always helped predict his marathon times.
"I've been doing this particular workout for about 15 years," Bart said, "and it always seems to work for me. If I can get my 800s down to 2 minutes 50 seconds, I'm in 2:50 marathon shape. If I can get down to 2:40 (minuses), I can run a 2:40 marathon. I'm shooting for a 2:37 marathon right now, so I'm running my 800s in 2:37."
Benefits of Yasso 800s
There are many benefits of running Yasso 800s. They are a form of speed workout that will improve your endurance, running efficiency, speed, and race pace. Running 800-meter intervals for 10 repeats is no easy task, and Yasso 800s will definitely help improve your marathon pace and race pace for other distances. Yasso 800s also train your body to perform well even when you are fatigued, boosting your stamina for long-distance races.
Yasso 800s workouts also offer the benefit of simplicity. This is an easy speed workout to remember, and that can make all the difference in
What Are Yasso 800s?
Yasso 800s are a track workout that involves running repeats of 800-meters, or two laps around a standard outdoor track. The original Yasso 800s workout includes 10 repeats of 800 meters, with running recovery laps for an equal amount of time as your fast intervals. You can also run a Yasso 800s workout on the treadmill or outside on roads using a GPS watch or running app to measure 800 meters.
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How to Do Yasso 800s
If you’re wondering how to do Yasso 800s, you can follow this simple formula — run ten 800-meter intervals in your goal marathon time, with a recovery jog between each interval that is the same amount of time as your interval.
For instance, if you run your 800-meter intervals in 4:00, then you do a recovery run for 4 minutes between each interval. As with all interval training, you want to aim for consistency in your times. The first few repeats may not feel very difficult but it will be challenging to maintain the same pace for 10 intervals.
Setting Your distance
If you are training for a shorter race than a marathon, or if you are just beginning your Yasso 800s workouts, run 4 intervals to start. For marathon runners, add an interval each week until you reach ten 800s. Do not add an interval until you meet your time goals in a workout. So if your goal is 3:30, for instance, and you run 4 repeats of 800 meters, do not add an 800 for the next week until you can do all 4 repeats in 3:30 or less.
As with all speed training, you should do a 5- to 10-minute warm-up and cooldown run at a relaxed pace before and after your workout. Do not forget to stretch also. I recommend doing the Yasso 800s workout once a week when you are in training mode.
Sample Yasso 800s Workout
Here is a sample Yasso 800s workout you can use to start your own speed training. Do this speed workout once a week until your race, and add in some time to taper if you are marathon training.
Yasso 800s Workout
Warm-up: Run for 10 minutes at a relaxed, easy pace. Do dynamic stretches.
Intervals: Run 800 meters (.5 of a mile or two laps on a standard running track) at your goal pace. For marathon runners, this will be your goal race time in minutes. (For a 4-hour marathon, run your 800s in 4 minutes). Do 10 intervals.
Recovery: Jog for the same amount of time as your interval but at a relaxed, recovery pace. Do a recovery jog between each 800-meter interval.
Cooldown: Run for 10 minutes at a relaxed, easy pace. Stretch.
Yasso 800s Workout Modifications
If you are training for a shorter race than a marathon, you can adapt the Yasso 800s workout to your distance goals. For a half marathon, I recommend doing at least five 800s, and for a 5K or 10K, run at least four 800s.
Marathon runners can start with four 800s and build up to 10 over time. Do not add more 800s until you meet your time goal in a Yasso 800s workout. So if you can run five 800s at your goal pace, for instance, then you are ready to add one 800 the next week.
If you are training for other race distances, you can aim for a time goal that takes into account your goal distance. For half marathon time goals, aim for your 10K race pace for the 800s. So if you run a 10K at an 8-minute mile pace, for instance, run your 800s at the same pace, in 4 minutes. If you are training for a 5K or 10K, run your 800s 30 seconds slower than your goal 5K pace.
The simplest way to run your Yasoo 800s workout is at a track. Then you will know that running two laps equals 800 meters, which is easy to measure. If you don’t have access to a track, however, you can also run the 800s on a treadmill or on a regular run, using a running watch or app.
Have you tried Yasso 800s? Let me know what you think in the comments, and don’t forget to check out our other speed workouts for more ways to get faster. If you need a custom training plan, head to the Runstreet Training Center and I will be happy to help you crush your running goals.
Happy running and racing to you! 😊
Related Posts: Interval Training for Beginners, Dynamic Stretches for Runners, How to Taper Running
Marnie Kunz is a NASM-certified trainer and USATF- and RRCA-certified running coach, dog lover, Akita mom, and writer based in Brooklyn, NY.
