Coach Turney Workout 56

Purpose: To improve running efficiency through short surges of speed and maintain power built in the previous cycle. Improved running efficiency translates to faster running at ALL paces.
Moderate overall effort – 6-7/10.

Warmup:
5min easy shuffle jog/walk
2×20 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout:
30min easy technical trails +
10x(20sec acceleration, 1:40 walk/jog)
*These should be quick! Do them on a slight hill if you’re injury prone with speedwork.

Cooldown:
20min 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.
Acceleration – Smooth is fast. Accelerate from your 2mile effort to 1mile effort in the middle and finish as fast as you can run while keeping form.

Scaling options:
Beginners/low volume athletes – 15min easy trails + 8x(20sec acceleration, 1:40 shuffle jog/walk)
Yancy OCR Athletes – Run as described. This is an excellent easy/moderate workout for speed maintenance and running efficiency.