Coach Turney Workout 80

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 – 5-6/10.

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

Workout:
40min easy trails +
6x(30sec relaxed hill surge, 1:30 easy)
* The surges should be around 90% (1-2 mile race effort). Run the surges on a hill. You can surge up a hill and jog/walk down to recover or do this on a continuous gradual climb with a longer cooldown back. 5% incline if on a 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.
Surge – Fast, smooth, and never forced. 1-2mile race effort.

Scaling options:
Beginners/low volume athletes – 20min easy + 4x(30sec relaxed hill surge, 1:30 shuffle jog/walk)
Yancy OCR Athletes – Run as described. This is an excellent easy/moderate workout for speed maintenance and running efficiency.