Coach Turney Workout 18

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. Practice transitioning between running and powerhiking as most people become more efficient powerhiking when grades exceed 15-20% incline. Run into any steep hill, powerhike, and then run out of it just before the top.
Moderately hard effort overall – 7/10.

Warmup: Keep the first 10min of run at a very easy pace, walking if needed.

Workout: Long Run 
1:45-2:15hr max vert run
*The goal for this run is to seek out the steepest hills and the highest elevation you have available. If your upcoming goals are on flat trails or roads, then adjust to a flatter route if preferred.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration and hills, it will still be challenging overall. Try to stay in zones 1-2, but it’s okay if you end up in zone 3 near the end of the run.

Scaling options:
Beginners/low volume athletes – 60-90min hilly hike/run. Try to accumulate maximum vert.
Yancy OCR Athletes – Run as described.