Coach Turney Workout 52

Purpose: The first stepping stone in building speed and efficiency at threshold pace. Shorter intervals introduce the paces without being overly difficult.  The key is to NOT run the hardest paces you can run for the intervals, but rather lock in the feel of threshold running without overextending.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×18 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)

Workout:
5x(6min threshold, 1min easy) +
4x(20sec hill sprint, 1:30 easy)
* The hill sprints should be around 90-95% (1-2 mile race effort). 8-10% incline if on treadmill.

Cooldown:
5-10min 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.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr effort.
Hill Sprint – Fast and powerful, but stay relaxed. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 3x(6min Threshold, 2min rest) + 3x20sec hill sprints.
Yancy OCR Athletes – Keep the threshold intervals very comfortable, as slow as your steady 2hr effort (High zone 3). Run sprints as prescribed.