Coach Turney Workout 90

Purpose: Testing your hard earned fitness! 10/10 max effort.

Warmup:
5min easy shuffle jog/walk
1omin easy run
2×10 reps per side of Warmup Circuit A – Video
(high knees running, butt kicks, walking lunges, side-to-side shuffle, 2-leg pogo hops)
3x15sec strides with 45sec walking recovery (fast and smooth, accelerating throughout each one)

Workout:
5k, 10k, or Half Marathon Time Trial
*Choose your distance and/or find a virtual race to compete in! Give your very best effort and see what you can do. Make sure you have 2-3 easy days leading into this effort.

Cooldown:
5-10min easy run

Scaling options:
Beginners/low volume athletes – As desribed. You can shorten the warmup to 5min shuffle, 5min easy.
Yancy OCR Athletes – As described. You want at least 2 days of easy running/rest before a big test effort.