Coach Turney Workout 84

Purpose: Developing long term aerobic potential and durability. This is the best run for exploring hilly and technical terrain.
Hard effort overall – 7-8/10.

Workout: Long Run
2-2.5hr Long run with a 20min hard uphill push
+ 1x through Myrtle routine http://www.njsportsmed.com/files/myrtl_routine.pdf
*I want you to seek out a trail/mountain with at least one sustained climb. This is a great opportunity to bag a peak! Today, push a 2omin ascent somewhere in the middle of the run.

Effort Descriptions:
Uphill push should be a steady effort. Not a true tempo because you need to be able to finish the run at a decent effort. Bringing some fuel or gels to take immediately after the push will help you avoid a bonk.

Scaling options:
Beginners/low volume athletes – 90min-2hr mountain/trail run with 15min uphill push. With any real vert, it’s okay to powerhike most of the uphill!
Yancy OCR Athletes – Run as described.