LEGENDARY MARATHON TRAINING PROTOCOL
Yasso 800s Marathon Predictor
Extrapolate your marathon time into 10 repeats of 800m track intervals, calculate exact 400m stopwatch splits, and structure an 8-week progressive buildup schedule.
Yasso 800s Marathon Predictor & 8-Week Workout Plan
Bart Yasso's legendary formula predicts: If you can run 10 repeats of 800m in M minutes and S seconds with equal recovery jog, you can realistically target a Marathon finish in M hours and S minutes.
Target Marathon Finish Time
🏃 8-Week Yasso 800s Progressive Buildup Protocol
Do NOT attempt 10 repeats on day one! Start with 4 repeats and add 1 repeat weekly. Complete the full 10x800m test 14 to 21 days before your marathon.
| Week | Workout Volume | Repeat Time | Recovery Time | Coaching Notes |
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Continue Optimizing Your Run With Connected Tools
Connect your calculation with pacing strategy, fueling plans, and lab-tested running gear.
Jack Daniels' VDOT Calculator
Discover your complete spectrum of 5 training paces and exact 400m track stopwatch splits.
Calculate VDOT →12-Week Marathon Training Plan
Pair your Yasso 800s workouts with progressive weekend long runs and recovery weeks.
Build Schedule →Energy Gel & Hydration Strategy
Calculate carbohydrate intake and station-by-station fueling to avoid hitting the wall.
Plan Fueling →Frequently Asked Questions: Yasso 800s
Giải đáp nhanh các thắc mắc phổ biến về công cụ và kỹ thuật chạy bộ.
What is the Yasso 800s workout protocol and who created it?
Yasso 800s is a renowned marathon benchmark created by Bart Yasso, former chief running officer of Runner's World. The relationship is remarkably straightforward: If you want to run a marathon in H hours and M minutes (e.g., 3 hours 30 minutes), train to run 10 repeats of 800 meters in M minutes and S seconds (3 minutes 30 seconds), with an equal duration of easy recovery jogging between each repeat.
Why shouldn't I run all 10 repeats on the first workout?
Ten 800m repeats at interval pace is a demanding anaerobic and cardiovascular stimulus totaling 8km of intense effort. Jumping straight into 10 reps risks acute muscle strain or systemic overtraining. Start with 4 repeats in week 1, add 1 rep weekly, and only execute the full 10-repeat benchmark 2 to 3 weeks before your target marathon.
Does completing 10x800m guarantee my marathon goal time?
Yasso 800s verifies high aerobic capacity and lactate processing, but endurance over 42.195km strictly demands adequate weekly mileage and progressive long runs (28–32km). Yasso 800s proves your engine has the speed; long runs ensure your muscles have the fuel to avoid hitting the wall at kilometer 35.