Yasso 800s are what we are doing now at the track on Wednesday mornings. It's such a simple plan: Run an 800, rest for the same amount of time it took you to run that 800, then repeat. Start out at the track with 4 of them your first week, then add one per week until you reach 10, which should be about two weeks out from your marathon.
Here's the key, if you are aiming for a 3:30 marathon, try and run a 3:30 800. If you are aiming for a 4 hour marathon, aim for a 4-minute 800, get it? Choose your time, work toward your goal, and keep it simple...
Genius.
**800 = 2 laps on around the track.
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