Coach Turney Workout 13

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
15min 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:
10x(30sec surge, 30sec easy)
5min easy
6x(30sec surge, 90sec easy)

*Start surges around 80-85% (5k) effort for the 10 reps (on continuous stretch of trail)and progress to around 90-95% (1 mile) effort for the 6 reps (on steeper uphill, jog/walk down recovery). Run the surges on a hill if possible. 3-5% incline for first set, 8-10% for 2nd set if on a treadmill.

Cooldown:
10-15min 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, 30sec shuffle jog/walk), 4min easy, 4x(30sec surge, 90sec easy).
Yancy OCR Athletes – 8x(30sec surge, 1:00 easy jog) . Surges should be relaxed sprints, so focus on good form and don’t overdo the speed.