Coach Turney Workout 82

Purpose: Working down from comfortable half marathon pace to tempo pace to simulate kicking in a longer race while fatigued. Practicing negative splitting in a workout.

Warmup:
5min easy shuffle jog/walk
10min easy run
2×20 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
4x20sec strides from 5k->1mile effort on ~1min rest

Workout:
10,8,6,4,2min Threshold with 2min rests
*Start at a comfortable pace just slower than threshold for the first repeat. Each repeat after should be just slightly faster than the one before with the last repeats just faster than threshold. This time, feel free to puh it in the last couple repeats.

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.
Threshold – Low zone 4. Deep, but sustainable breathing. Race pace for 1hr effort.

Scaling options:
Beginners/low volume athletes – 8,6,4,2min threshold with 2min walking recovery
Yancy OCR Athletes – Keep the threshold intervals very comfortable, and keep steady at the same pace throughout unless this is one of your harder workouts for the week. (High zone 3). You shouldn’t be doing more than 2 workouts a week with hard sustained efforts zone 4 or higher.