Yasso 800 Training Converter

Training Instructions

• Schedule for 1-2 sessions per week, with an additional LSD run each week for a complete weekly training plan.
• Start with 3-4 sessions per week at the mentioned durations. Complete 10 rounds of Yasso 800 two weeks before the race to achieve your marathon pace.
• After completing each interval, take a slow jog rest for the same duration. For example, if you run 800 meters in 3:30, rest for 3:30

About Yasso 800 Training Method

The Yasso 800 training method was invented by former marathon runner Bart Yasso in the 1980s. It is a training approach focused on improving the performance in the 800-meter sprint. The method originated from Yasso's experimentation with interval training at various distances, but he developed a particular interest in the training involving 10 sets of 800 meters with a recovery jog of 400 meters.

Yasso's inspiration came from his observation of the relationship between his marathon finish times and the pacing of 10 sets of 800 meters after completing multiple marathons. He found a certain correlation between the hours and minutes of the marathon finish time and the minutes and seconds of the 800-meter intervals. For example, if the marathon finish time is 3 hours exactly, then the pace for the 10 sets of 800 meters would be 3 minutes each; if it's 2 hours and 50 minutes, then the 800-meter pace would be 2 minutes and 50 seconds.

The Yasso 800 training method has been evolving since 2001 when the renowned editor Amby Burfoot from the popular running website Runner's World shared Bart Yasso's training approach and officially named it "Yasso 800." With validation from other runners, this training method started gaining popularity globally.

The Yasso 800 training schedule mainly revolves around 800-meter interval training, typically starting 2-3 months before the marathon race. Training begins with 3-4 sets of 800 meters, each followed by a 400-meter slow jog rest. The pace and rest time are set according to converting the marathon goal hours and minutes into minutes and seconds. For example, a runner aiming for a 3:30 full marathon would run each 800 meters at a 3:30 pace, then jog 400 meters and rest for 3:30. Train 1-2 times per week, gradually increasing one set each week. If you complete 10 sets of Yasso 800 within 2 weeks before the race, that pace becomes your marathon pace.

Overall, the Yasso 800 training method is a comprehensive training approach that combines speed and endurance, helping athletes achieve optimal performance in the 800-meter sprint through scientific planning and technical guidance. This method has not only been personally practiced by Bart Yasso but has also been recognized by runners worldwide, becoming an effective way to improve 800-meter competitive standards.