Coach Turney Workout 69

Purpose: Developing long term aerobic potential and durability.  This is the best run for exploring hilly and technical terrain that simulates your upcoming races. Practice transitioning between running and powerhiking as most people become more efficient powerhiking when grades exceed 15-20% incline. Today, keep things nice and easy the whole time. It’s too long to be a true recovery run, but this should feel really easy the entire time.
Moderate effort overall – 5-6/10.

Warmup: Keep the first 10min of run at a very easy pace, walking if needed.

Workout: Long Run 
90min-2hr very easy run
*The goal for this run is to keep the effort super easy and just spend time on feet. If your next goal race is under 60min, cap this run at 90min. If you’re injury prone, do this as a block workout with half the time spent as a low impact activity like cycling. This can also be a long hike/run where you take your time and throw pace out the window. Use this effort to relax and regenerate.

Effort Descriptions:
The long run should be run at your easy pace. However, due to duration it will still be challenging overall. Try to stay in zone 1-2.

Scaling options:
Beginners – 60-90min easy walk/run.
Yancy OCR Athletes – Run as described.