Fartlek
Oregon 30/40s
Continuous 30-fast, 40-cruise rhythm
Main set: 14 × (30 s @ 85% + 40 s @ 60%)
About this workout
The 30/40 comes from the University of Oregon in the 1970s and is linked to Steve Prefontaine; whether Bill Bowerman or Bill Dellinger devised it is disputed. On the track it is continuous: 200 m in 30 seconds, then 200 m in 40 seconds, repeated for about 3 miles (about 5 km) or until the pace slips. The fast 200s are near mile pace and the "slow" ones stay quick, so you learn to recover while still running fast.
Fartlek's version runs by time instead of distance, 14 rounds of 30 seconds hard and 40 seconds steady, so it works anywhere. More on Pre's 200s.
The workout
| Block | What to run | Cue |
|---|---|---|
| Warm-up | 4 min @ 40% + 2 min @ 50% + 30 s @ 70% + 1 min rest | Easy start, build gradual |
| 30/40 rhythm | 14 × (30 s @ 85% + 40 s @ 60%) | 30 quick, 40 cruise |
| Cool-down | 2 min @ 30% | Ease down, breathe |
How each effort should feel
Efforts are a percentage of your all-out effort, set by feel (RPE), not by pace. From Fartlek's effort guide:
- 30% Very easy. Walking pace or the gentlest jog.
- 40% Easy. Relaxed jog, easy to chat.
- 50% Comfortable. Easy running, full sentences.
- 60% Steady. Still chatty, breathing deeper.
- 70% Moderately hard. Short sentences only.
- 85% Very hard. A word or two, tops.
Pete's tip
Alternate 30 seconds quick with 40 seconds of steady cruising, never fully easing off. Stay smooth and rhythmic, controlling each surge.
Pete, Fartlek's AI coach
What it trains
Speed. Improve your pace and explosiveness.