Coach Turney Workout 45

Purpose: Developing long term aerobic potential and durability. Run into any steep hill, powerhike, and then run out of it just before the top. Steep efforts are also super important for conditioning the legs to downhill running.
Moderately hard effort overall – 7/10.

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

Workout: Long Run 
2:00-2:45hr 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 on the uphills and near the end of the run.

Scaling options:
Beginners – 75min-2hr hilly hike/run. Try to accumulate maximum vert.
Yancy OCR Athletes – Run as described.