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RunSpeed

Pre's 30/40s

Continuous 200 m fast / 200 m float, about 3 miles

Time
≈51 min
Hard
≈10:23
in zones 4–5
Difficulty
Very hardDifficulty 4 of 5 — Very hard
Inspired by
Steve Prefontaine

What we typed

Warm up 15 min easy. 12 × (200 m fast at mile-to-3K effort — the original was 30 s; 200 m float — the original was 40 s). No pace targets; run continuously. Cool down 12 min easy.

Fit File Forge built the steps below from these words — the same steps your watch gets.

Describe your own

The session

4 steps

Warm up

Easy

15 minZ2
12×200 m

Rep

Fast at mile-to-3K effort; original was 30 s

200 mZ4

Float

Original was 40 s

200 mZ1

Cool down

Easy

12 minZ1

Targets

Set by race effort. Your paces follow from your threshold pace — about what you could race for an hour.

Mile–3K effort

Save it and race efforts become your own paces, from your profile or your Garmin training. Without them every rep keeps its effort cue.

Scaled version

Run 6–8 of each, and make the float a steady jog.

Build the scaled version in Forge

About this session

The story

A session from the Oregon program most associated with Steve Prefontaine: 200 m in 30 seconds, then 200 m in 40 seconds, repeated until the pace can't be held. Those numbers are elite pace — run your own versions of 'fast' and 'float'.

What it trains

Running at speed without a full recovery — rhythm changes and lactate tolerance for 3K–10K racing.

Who it's for

Experienced 5K–10K runners. Keep the fast 200s at about mile-to-3K effort and the floats honest.

Sources 1
  1. Not Just for Gods: You Too Can Do Pre's 200s — Outside, 2021

I've been using the AI Training Coach from day 1 for marathon prep and have found it to be a huge step up from ChatGPT/Gemini — I couldn't be happier.

Dave F.Marathon athlete

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