What is the Oregon 30-40 drill ?

Lims run wrote:

I know this is an old thread but I don't get the no rest part.

Are you just running several 70 second or less 400s in a row without stopping or Do you run a 200 in 30 stop for like a few seconds and then run a 40 second 200?

You run a 30 second 200, do not stop, continue your running at 40 second per 200 pace for 200m, do not stop, go straight into another 30 second 200, do not stop, continue running at 40 second per 200 pace for 200m, etc..

Yes, the fact is you are running 70 second 400s without stopping, but it is important that you are running them 30/40 instead of 35/35. If it were just "run 70 sec 400s until you cannot anymore" it would be a totally different workout.

Lims run wrote:

hmmm.... wrote:

I wonder how long Bekele could go 30/40.

Probably around 50-60 laps

+1

Lims run wrote:

I know this is an old thread but I don't get the no rest part.

Are you just running several 70 second or less 400s in a row without stopping or Do you run a 200 in 30 stop for like a few seconds and then run a 40 second 200?

30/40 was a rare workout. (30s 200, followed by 40s -- continuous) 200Perhaps once or twice a year. Dellingers guys did 30/30s almost weekly. (30s 200, 30s standing rest)

El Guerrouj could have made it for 30 at least, Bekele could have done more. Kipchoge in the track days could have done similar amounts as well as Tergat and Geb.

At loughborough in the UK a staple workout for the 800 guys under George Gandy at the time (Around 2003 - 2005 when i was running fast) was 15 minutes of 200m in 30, 200m in 40, followed by 7 minutes rest where you would change into spikes and then run a fast 600m, usually in the 1.18 range. 1.16.3 was best ever recorded!

if it helps, i liked doing this workout when i knew i had limited time. it's a pretty kickass workout, and you can be finished in around an hour with warmup and cooldown, depending...

as stated, i always assumed the 30 second 200 element was meant to approximate mile speed, so a 5 minute miler would maybe try this 37/47? obviously, tougher math to work with, but probably similar benefits...

what would be the womens equivalent workout

35-45?

incr miles wrote:

what would be the womens equivalent workout

socal cush wrote:

if it helps, i liked doing this workout when i knew i had limited time. it's a pretty kickass workout, and you can be finished in around an hour with warmup and cooldown, depending...

as stated, i always assumed the 30 second 200 element was meant to approximate mile speed, so a 5 minute miler would maybe try this 37/47? obviously, tougher math to work with, but probably similar benefits...

I don't think that would work.

Has anyone ever tried this for marathon training or is this 5k/10k training

We did our own version of this with our high school team- I can't remember what splits we used but the kids loved it.

We based it, roughly, on their 5K PR's.

My track club did this workout (we called it "the Pre workout") with 35-45 two years ago -- some of the top guys got up to seven miles if I remember correctly. I imagine it's much easier with the extra five seconds per 200 though.