Coach Turney Workout 7

Purpose: To improve running efficiency through short surges of speed and long easy rests.
Moderately hard overall effort – 8/10.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×15 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)

Workout:
5x(30sec surge, 1:00 easy) +
5x(30sec surge, 1:30 easy)
*Run the first set of surges around 80-85% (5k) effort and the second set around 90-95% (1 mile) effort. Run the surges on a hill if possible. You can surge up a hill and jog/walk down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a treadmill.

Cooldown:
5-10min easy run

Effort Descriptions:
Shuffle jog/walk – Very Easy Zone 1. Breathing VERY easy and relaxed.
Easy – Zone 2. Breathing calm enough you could maintain normal conversation.
Surge – Fast, smooth, and never forced. Starting around 5k effort and progressing faster if it feels natural and relaxed.

Scaling options:
Beginners – Shorten the warmup easy run to 5min. 4x(30sec surge, 1:00 shuffle jog/walk) + 4x(30sec surge, 1:30 shuffle jog/walk)
Yancy OCR Athletes – 4x(30sec surge, 1:00 easy jog) + 4x(30sec surge, 2:00 easy jog). Surges should be relaxed sprints, so focus on good form and don’t overdo the speed.