Coach Turney Workout 19

Purpose: To prepare for harder 3-5min intervals around 5k effort and improve running efficiency through short surges of speed and long easy rests.
Hard overall effort – 8/10.

Warmup:
5min easy shuffle jog/walk
15min easy run
2×20 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
4x(20sec stride, 40sec walk/jog)

Workout:
15min of 30-30’s

*For the 30-30’s, alternate between 30sec at 5k effort and 30sec at a steady (not easy) effort. This is a TOUGH workout. Take the time to really focus on you warmup and treat this as a test type effort. This is the last workout in our 30-30’s progression (You’ll still see it every once in a while for maintenance).

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.
30-30 – Alternate between hard and steady every 30sec. The steady allows you to partially recover, but not completely.
Stride – Relaxed sprint where you start conservative and make each a little faster, finishing around mile pace or slightly faster.

Scaling options:
Beginners/ low volume athletes – Shorten the warmup easy run to 10min. 10x(30sec surge, 30sec easy jog).
Yancy OCR Athletes – Keep the 30sec off at a much easier effort to allow the overall workout to stay moderate.