Monadnock Regional Milers

 5K/10K workout and Distance Focus (more than 10K as max race distance)

The Oregon is a workout developed at the University of Oregon by the legendary Bill Bowerman. He used it as a measurement of strength, where the runner would run 200 meters slower than race pace and 200 meters just slower than race pace continuously. They called it the 30-40 workout as 30 seconds was faster than race pace (4:00 minute mile pace) and 40 seconds was slower than race pace (4:40 minute mile pace.) Steve Prefontaine held the record, doing 18 circuits of the track.

I’ve adapted it for those of us who don’t find a 4:20 mile to be race pace. The chart that goes along for the Oregon is based off percentages and while accurate, proves quite a challenge for those of us that are not professional runners. So in choosing your pacing scenario from the accompanying chart, make sure to error on the side of caution. If you fall between two times, use the slower time. Doing more repeats as opposed to faster ones is preferable.

Beginning runners: Prepare to cover 10 laps (2 and ½ miles) by running as easily as you can for one lap, then walking for one lap. As your fitness improves add one lap of running to the workout, while keeping the walking lap the same until you can run for 10 laps straight. Now you are ready to begin the 5K/10K workout regime.