Coach Turney Workout 65

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 – 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:
50min easy trails +
+6x(20sec hill sprint, 1:40 walk/jog)
*Focus on driving through the hips and powerful extension, at 5-10% grade.

Cooldown:
10-30min 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 – Fast, smooth, and never forced. This should start at roughly 5k pace and quickly accelerate to 1mile pace(middle 10 sec), and then finishing at the fastest sprint pace  you can run while staying in control.

Scaling options:
Beginners/low volume athletes – 25min easy + 6x(20sec hill sprint, 1:40 shuffle jog/walk)
Yancy OCR Athletes – Run as described. This is an excellent easy/moderate workout for power and running efficiency.