Coach Turney Workout 109

Purpose:  Short surges at threshold pace lay the foundation for future workouts. Don’t overdo it, it’s base-building time. 6/10 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
20min easy run

Workout:
6x(2min threshold, 3min easy recovery)
*Just a taste of faster pace, this should be easy overall.

Cooldown:
10-20min 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(2min threshold, 3min easy)
Yancy OCR Athletes – Run as described.