Coach Turney Workout 123

Purpose: Building easy aerobic  volume with a taste of working at the top of your aerobic zone.
Moderate overall effort – 6-7/10 RPE.

Warmup:
5min easy shuffle jog/walk
2×10 reps per side of Warmup Circuit B – Video
(A-skips, straight-leg running, high skips, side-to-side speed hops, in & out speed hops)

Workout:
1:30 hr easy progression
*Run easy for the first 75min, then pick it up to a steady zone 3 effort for the last 15min.

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.
Steady – Still aerobic, top of zone 3. ~2 hour race pace. Heavy breathing, but sustainable.

Scaling options:
Beginners/low volume athletes – 50min with last 10min steady.
Yancy OCR Athletes – Run as described.