Coach Turney Workout 64

Purpose: The final building block in building efficieciency at threshold pace. When you can run 4x8min at threshold feeling stong and not overextending, you are very fit, specifically for events in the 1 hour range (however, a well developed threshold will make you faster at ALL endurance events).

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)

Workout:
4x(8min threshold, 2min walking recovery)
*Run the last repeat at a slight incline if possible.

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.

Scaling options:
Beginners/low volume athletes – 3x(8min Threshold, 2min rest)
Yancy OCR Athletes – This is a staple endurance running workout. However, you should only run challenging efforts like this no more than 2x per week, so balance your week accordingly. Shorten this workout to 2 repeats with a long easy warmup/cooldown or run these at a moderate pace if you have 2 other hard days this week.