Coach Turney Workout 51

Purpose: Developing long term aerobic potential and durability. This is the best run for exploring hilly and technical terrain that simulates your upcoming races.
Moderately hard effort overall – 7/10.

Workout: Long Run
1:45 Long Progression Run
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*End the last 15min of this run at a slightly stronger effort at a moderate/steady pace. The Myrtle routine is excellent for hip mobility and strength. You can do this routine 2-3x a week for extra benefit. I like to do the first few exercises before a run to loosen and activate the hips, especially after sitting at work all day.

Effort Descriptions:
The first part of this 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. The last 20min should be around marathon to half marathon race effort.

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