Coach Turney Workout 15

Purpose: Developing long term aerobic potential and durability. Long runs are arguably the trail and mountain runners most important weekly effort. This is the best run for exploring hilly and technical terrain that simulates your upcoming races. It can also be one of the most rewarding as you use your fitness to explore the areas around you.
Moderately hard effort overall – 7/10.

Workout: Long Run 
90min-2hr Long Progression Run
*End the last 20-30min of this run at a slightly stronger effort at a moderate/steady pace.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration and hills, it will still be challenging overall. Stay in zones 1-2 until the end when you should move into zone 3 near the end of the run.

Scaling options:
Beginners – 45-60min hilly run. Last 10-15min at a stronger moderate/steady effort.
Yancy OCR Athletes – Run as described.