Yasso 800 Training for Marathons

It's not a secret code word. It's not an in-depth scientific formula. No, it's not even a new hydration-electrolyte concoction.

It's a simple form of training devised to predict your marathon finish time.

The name originates from Bart Yasso, one of the running geeks over at Runner's World. Throughout his years of training, he has determined that if he can do 10 800's (2 times around the track) at a steady pace, then that pace will predict his marathon finish time.

So what is the intricate formula, you ask, that allows you to calculate this finish? There isn't one. It's just the time it took you to finish your 800 intervals but translated into hours.

Still confused? Last week, Leila and I did our very first attempt at Yasso 800's. We were able to maintain a steady 4:30 pace for each of the 800's we did (we only did 3). If we grow that into 10 800's then guess what? We'll be doing San Antonio in 4:30, meaning 4 hours and 30 minutes.

Maybe that is good enough for a PR but that is not good enough for me and my dream of a BQ. (Boston Qualifier - jeesh do I have to explain EVERYTHING???).

So darnit tonite I'm gonna kill myself to get 4 3:45 800's. I doubt I can do it. But I've got to start sometime, I've got to start now.

I'll keep you posted on how the Yasso 800's progress. But in the meantime why don't you try it for yourself?

Follow these EZ steps:

1. Warmup
2. Run an 800, comfortable pace
3. Recover (slow jog or walk) in the same time it took you to do the 800
4. Run another 800. Repeat steps 2-3 for 3-4 times.
5. Do this every week, adding on one more 800 until you get to 10.
NOTE: You still have to do your long run marathon training, this is not a substitute, just a predictor!!


Happy running!