Rupp does the 30-40

good grief, who cares? just more unsubstantiated hype for the golden "shower" boy rupp.

I wonder how one would adjust the 30/40 for less fit runners. My numbers would reflect a 2:55 marathoner or 1:24 half, any ideas on appropriate paces?

If you adjust it, then it's not a 30-40 any more!

Seriously though, you could adjust it so that the fast 200 took you slightly into oxygen debt and the slow 200 allowed you to just barely recover.

Think of it this way -- Rupp can run 10k in 27:33 and the fast 200 pace works out to a 25 minute 10k, and the slow 200 pace works out to 33:20 10k pace.

I want to try... wrote:

I wonder how one would adjust the 30/40 for less fit runners. My numbers would reflect a 2:55 marathoner or 1:24 half, any ideas on appropriate paces?

Rupp runs about 65/400,32.5/200 for 10000

Take your current 10000 race pace figure out the time per 200 meters then:

- 2 to 3 seconds for the fast 200

+ 7 to 8 seconds for the slow 200

what is the purpose of this workout?

Very interesting workout. Rupp could do 5 1/4 miles last fall and now can do 6 miles. It will be interesting to see the corresponding fitness jump in races run on the same course.

Don't get me wrong, Rupp is a great great runner... BUT this Oregon Ducks charade has got to stop. This is just ridiculous.

"Running at the Nike campus track Saturday morning"

- I heard the U of O track was a piece of crap anyways...

"When Salazar went to inspect the course Friday afternoon, he had concerns about sections that he said were "rutty.""

- I've seen courses like this before... what are they called again???... umm... oh yeah! CROSS COUNTRY COURSES. Save the TRACK races for December when you fly over to Australia to get in a 10k.

JUST GO PRO ALREADY!

thats a pretty accurate statement my friend, in true cross country their are unexpected challenges that may arise in the course. I think thats the main problem in salazar's approach is that it is done in a controlled atmosphere where all the details are perfect, its very rare the a race goes perfect just as planned.

We used to do a version of this in HS, alternating 35/45. For a group of 9:20-9:50 two milers it was a fun workout trying to recover at 6 min pace.

Physiologically I don't know the purpose. It appears to be nothing more than a fun Oregon tradition. All the great runners that go through there do the workout hoping to have bragging rights over previous generations. I can't find any fault in that.

so he had a 4:40 1600 meter pace.....big woop!!!!

it was originally designed by bowerman and dillenger back in the day and is pretty much similiar to lydiard's workouts in lydiards sharpening phase. Remember that after 30 seconds of sprinting the amount of lactic acid in the muscles increases significantly so by keeping it below 30sec for the hard sprint your not going to get too much lactic acid and the other 40 sec acts as a recovery.

24 laps of 40/30 is incredible... I ran at Oregon in the mid 90's and we had some pretty good guys who could do no more than 12 laps. Obviously we didn't have any 27:30ish guys we did have a couple of future 5K/10K Olympians. I did 10 laps and ran 3:43 soon after so I have a real appreciation of how impressive 24 laps is. It's a great workout no matter how you cut it. You get to a point where the 40's feel harder than the 30's. We typically did this workout one time per year - usually late February / early March.

I wouldn't write Galen off for the NCAA XC title just yet...

There are some that would argue the 40/30 workout is a threshold session but I wouldn't expect the Letsrun crowd to grasp that one...

Overall, the pace works out to that of a solid tempo session. We used to do something similar to this in High School and Junior College. Alternate laps of 70 with laps of 90. The better guys on my JUCO team (around 31 min 10k)could go 4 miles this way pretty easily. Later in the season, we would step down to 68/88.

I think the real benefit is that you put a fair amount of lactic acid into your system and then don't allow it to leave. The workout feels pretty easy for the first part but becomes very difficult toward the end. Your heart rate never really gets to drop back too far below maximal for the second half of the workout. Plus, you get a good feeling for changing pace in the middle of a race.

Pre was good. Rupp is better.

And that's the bottom line cause Stone Cold said so.

I'm with you that is a stunning workout. My understanding is that only the absolute best of the best could do 12 laps and that PRE's 16 laps was considered to be one of his best efforts ever. 6 miles of that is just amazing. I know the boards hate this kid, but shit you got to give him his due every duck has done that workout since the 60's and none have come close to that. think about it, al sal, chapa, centro, pre, I mean that's pretty damn impressive.

nj wrote:

...PRE's 16 laps was considered to be one of his best efforts ever...

Alright, now 4lapsx5miles is... don't tell me, don't tell me, i'll get it...

I heard chelanga does 30 laps of that workout as his morning session every Thursday. In the afternoon, he does a 10 mile tempo at 4:45 pace. Then, he eats nail soup for dinner, with Ugali of course.