or 5,000 meters worth of lickety-splits [faster-paced intervals], from 40 meter sprints to upwards of 2,400 meter pick-ups". Fartlek training was, by one account, introduced in the United States, in the 1940s. By the 1960's, in the hands of Doris Brown Heritage, an inductee of the Track and Field Hall of Fame and running coach at Seattle Pacific University, her fartlek workouts had become assigned to 20-minute sessions beginning and ending with mile runs, between which were sandwiched an unstructured intermix of "40 to 200-yard sprints and five to seven minute segment 'perceived exertions'". In her university coaching, her cross country and track runners faced these, as well as "lots of short sprints... [and] five to seven minute runs". At Portsea on the Australian shore, at a "rough and tumble training resort", Percy Cerutty had, through the 1950s and into the 1960s, applied forms of fartlek focusing on the freedom of training variations it allowed; his forms were "deeper and steeper", involving "20 percent beach running in heavy sand, 10 percent repetitions [running] up dunes... and the remainder... sprints, jogs and middle-distance runs" akin to those introduced by Holmér, which he led "along cliff top paths... [and] seashore and dirt roads." The work on the dunes was noteworthy in that some were "as high as 80 feet and as steeply graded as the stairs up the Statue of Liberty". (Quoting sprint champion Joe Schatzle, Sr., Runner's World notes that "Cerruty... took training to places no one ever thought of before—and few have thought about since.") For Australian runners training at Portsea, which for some comprised half of their yearly schedules, the training was without any traditional, structured track work. In the early 1960s, innovative and highly regarded distance coaches such as New Zealander Arthur Lydiard adapted Holmér's training approach, and like Cerutty, introduced fartlek-type workouts (alongside his long slow distance methods), again "over both flat and varied trails", using markers to indicate points at which sprint and middle-distance changes in pace were to be made. As described by Joe Rogers, who coached at Ball State University and West Point, "[t]he Swedes used... pine needle forest trails... terrain training, and hilly Fartlek courses... [but] primarily, it was on level paths", whereas Lydiard used both flat and graded elements in his training: "On the flats, athletes changed paces at markers. The hill courses had built-in stressors." Example session This is the first