Coach Turney Workout 58

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:
4x(7min threshold, 1min easy, 20sec hill sprint, 1:40 easy)
* The hill sprints should be around 85-90% (2 mile race effort, controlled and powerful but not all out). 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(7min Threshold, 1min rest, 20sec hill stride, 1:40 recovery)
Yancy OCR Athletes – Keep the threshold intervals very comfortable, as slow as your steady 2hr effort (High zone 3). Run sprints as prescribed.