Coach Turney Workout 81

Purpose: Developing long term aerobic potential and durability. Even as trail runners, it’s important to be efficient on the flats as well as the hills.
Moderately hard effort overall – 7/10.

Workout: Long Run
1:45 Long Flat Progression Run
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*End the last 15min of this run at a slightly stronger effort at a moderate/steady pace.

Effort Descriptions:
The first part of this long run should begin at your easy pace. However, due to duration, it will still be challenging overall. Stay in zones 1-2 until the end when you should move into zone 3 near the end of the run. The last 20min should be around marathon to half marathon race effort.

Scaling options:
Beginners – 60min flat run. Last 10-15min at a stronger moderate/steady effort.
Yancy OCR Athletes – Run as described.