Coach Turney Workout 103

Purpose:  Very short surges at threshold pace lay the foundation for future workouts. Don’t overdo it, it’s base-building time. 5/10 RPE.

Warmup:
2×10 reps per side of Warmup Circuit C
(A-skips, B-skips, C-skips, Butt kicks, Hop R-L-Stop)
5min easy shuffle jog/walk
25min easy run

Workout:
4x(1min threshold, 2min easy recovery)
*Just a taste of faster pace, this should be easy overall.

Cooldown:
20-30min 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 – 3x(1min Threshold, 2min easy)
Yancy OCR Athletes – Run as described.