Coach Turney Workout 79

Purpose: To increase aerobic strength and the ability to clear waste products at threshold pace.

Warmup:
5min easy shuffle jog/walk
10min easy run
3×15 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
10min easy run

Workout:
40min Tempo Run

* On a very gradual climb or rolling, runnable terrain.  Give a solid controlled effort. Keep overall effort 8/10.

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.
Tempo – Starts in high zone 3, ends in low zone 4. Deep, but sustainable breathing. Race pace for 1hr-90min effort.

Scaling options:
Beginners/low volume athletes – 25min tempo
Yancy OCR Athletes – Keep the Tempo comfortable, no higher than steady 2hr effort (High zone 3) unless this is one of your harder efforts for the week. This test is just as useful as a true tempo run. Set a heart rate cap (don’t go out of zone 3) and see how far you can run. Repeat in the future with the same heart rate cap and see how much farther you make it.