Monday, September 15, 2014


Ali, Heidi, Coach Chris, Mary Ann, Coach Joey at the Ultimate Hawaiian Trail Run

No Class on Monday, Sept-15.  

We will be offering several make up endurance classes over the next 2 weeks.  NC Endurance will be back to its normal schedule on Wednesday, Sept-17.

Our Monday workout was programmed at the special request from
Russ, Constance, Bettina, Niveen, & Bill (and maybe Kurt & Jill too).

Intermediate Distance Workout
6 x 800m with 1:1 work to rest

Long Distance Workout:
8 x 800m with 1:1 work to rest

Ultra Distance Workout:
Yasso's 800: 10 x 800m with 1:1 work to rest

Workout Details:  The theory behind Yasso 800s is that your time in minutes and seconds for a workout of 10 x 800m with equal recovery time is the same as the hours and minutes of your marathon time. For example, if you can run 10 x 800m averaging 3 minutes and 20 seconds with 3 minutes and 20 seconds recovery, then this predicts that you can run 3 hours and 20 minutes for your marathon. Run 2:55 for the 800s and you can run 2:55 for the marathon.

See Runners World article:


  1. Probably a really dumb question but I literally just found this program so forgive me. By 6x800 do I 4800m straight or run 800m rest then repeat x8?

  2. The rest is based on your 800m time. The work to rest ratio is 1:1. As example, if the 800m takes 4min then you rest 4min prior to your next 800m interval.